in accordance with what Eric said, Riley, you should look into working out more frequently. By this I am no referring to more than 1x a week workouts but more in terms of muscles and lifts.
If you have read the stickies in this forum (especially the sticky "why you arent growing" then you will know that it is more advantageous for you to think in terms of lifts rather than muscles.
in the same way, you routine below can be broken up into an upper-lower program which you rotate on a sunday/tuesday/thursday schedule.
in other words, your workout will look like:
Sun - Lower 1
Tue - Upper 1
Thu - Lower 2
Sun - Upper 2
Tue - Lower 1
Thu - Upper 1
Sun - Lower 2
Tue - Upper 2
Thu - Lower 1
etc etc etc
The four workouts which you have to do are:
Deadlifts 2-3 sets x 3-5 reps
Squats 2 sets x 5-10 reps
Glute Ham Raises 3-4 sets
Front Plate Squats 2-3 sets
Flat Barbell Bench Press 3 sets x 5 reps
Pull-ups 5 sets to failure
Low Incline Dumbbell Bench Press 2-3 sets of 6-12 reps
Hanging Leg Raises 2-3 sets
Squats 3 sets x 5 reps
Romanian Deadlifts 3 sets x 10-12 reps
Leg Curls 2 sets x 10-12 reps
Reverse Crunches 3 sets
Military Press 3 sets x 5 reps
Cable Rows 3-4 sets x 6-12 reps
Facepulls 2-3 sets x 12-15 reps
Front Planks 2-3 sets (timed)
so have a look at the above routine and tell us what you think...
i have left the loading parameters fairly open to you. you can choose how to progress. but you must roughly have a plan.
for example, on lower 1 you have deadlifts for 2-3 sets of 3-5 reps
now, if you start out doing 3 sets x 5 reps x 225 lbs, then you can play around with such a progression scheme
Week 1 = 3 sets x 3 reps x 265 lbs
Week 2 = 3 sets x 4 reps x 265 lbs
Week 3 = 3 sets x 5 reps x 265 lbs
you can progress by either increasing the weight, increasing the reps or increasing the number of sets. any of these is possible either on their own or you can do two of them at the same time.
also, what are your current maxes on the big 3 lifts?
Originally Posted by RileyMartin
Thank you for the help. Here is my current routine.
Bench Press - 3 or 4 sets of 4 reps
Incline Bench Press - 3 sets of 4 reps
Military Press - 3 sets of 4 reps
Standing Dumbell Side Raises - 2 sets of 10 reps
Squats - 3 or 4 sets of 4 reps
Lying Leg Curls - 3 sets of 8 to 10 reps
Standing One Leg Calf Raises - 2 sets of 12 reps
Deadlifts - 3 sets of 4 reps
Bent Over Barbell Rows - 3 sets of 6 to 7 reps
Lat Bar Pulldowns - 3 sets of 6 to 8 reps
Barbell Curls - 3 sets of 6 reps
Dumbell Curls - 1 set of 6 reps