So what I think I've heard is to split my routine to incorporate hitting each body part at least twice a week. So what body parts should I work in the same day? I'd like to start my new routine next week and see if or how my progress goes for the next month.

Also, any suggestions how I can consume more calories (protein)? My problem is I have an office job so I try to keep it as easy as possible to eat.

I think I redid my routine correctly this time. What do you think?

Monday: Shoulders & Legs
Front military presses 4x8
Shrugs 2x10
Leg Press 4x8
Hamstring curls 2x20
Standing Dumbell Curls 3x8

Tuesday: Back & Tris
Lat Pull Downs 4x8
Nautilus Rows 2x10
Flat Bench 4x8
Peck Deck 2x10
Skull crushers 3x8


Wednesday: Legs
Squats 4x8
Leg Curls 2x10
Reverse peck deck 4x8
Side raises 2x10
Preacher Curls 3x8

Thursday Chest and Bis
Incline Bench 4x8
Decline Hammer Machine 2x10
Seated Rows 4x8
Upright Row t-bar 2x10
Rope Pull Downs 3x8

got any way to do pullups and/or dips?

is there a particular reason you're omitting deads from your routine?

also, another reason you may have been stale and stuck at the same weights for a while now is the fact that you've been training with a fairly high volume on 4 consecutive days. generally that is pretty tough to recover from in the long term unless you're really advanced and/or doing gear.

have you checked out the threads on the "Texas Method"?
it is geared for intermediates. Also check out Madcow's geocities pages. tons of great info for intermediates.

^^^^^^ x2

Honestly, I omit deads purely because I hate doing them. I'm going to lower my volume starting today. I would guess this is also the reason why I tear up my shoulder once every 3 months. Over doing it.