Hi everyone! for those experts on this board. i need some new routines. i've been working out steady for 1 year. i'm 41 years old, 5'10, weight about 218, body fat i would estimate at roughly 15% plus? anyway, looking to eventually (i'm talking a few years down the road) get to about 240 plus, and around 10 %bodyfat, perhaps a tad less year round. i'm naturally pretty broad up top as well.
anyway, like i said i've only been working out steadily for 1 year. i started out doing the usually monday, wednesday, friday full body workout and i did this with exercise variations for about 6 months, and in the last 6 months, once again i've been doing monday, wednesday and friday workouts. but on monday i just do chest, shoulders, and triceps, with about 3 to 4 exercise and 3 to 4 sets for each body part, then on wednesday i do only legs, with leg press, extensions and curls and hack squats once again 3 to 4 sets, and on friday it's back, biceps, traps and forearms, the usual 3 to 4 exercises and 3 to 4 sets.
i feel i'm at stand still already with my workout in that my trainer only has me working each body part 1 day a week, i agree in years to come that i should only workout each body part 1 day a week, but after only 1 year, i don't think i've reached that level of experience.
i feel i should perhaps go to a monday,tues,thurs,friday workout for awhile.
some think i might overtrain, but i have to tell you, that while i'm sore for the particular bodypart that i worked that day for instance chest on monday and a little bit sore the next day, by wednesday and especially by thursday, i'm fine. likewise in all my other bodyparts. so i kind of think to myself right now " damn, i worked out chest, shoulders, triceps on monday and i cant' believe i have to or i'm supposed to wait until the next monday to train them again?
!!
it justs seems to me that after only 1 year of consistent training, i could and should be doing more. at least until perhaps 2 years of training and then i can go to perhaps a 3 day on, 1 day off, 4 day on, 1 day off and 5 day on, 2 day off cycles.
so anyone and everyone help me out here please! give me some good mon,tues,thurs,fri workout routines at least to tie me over for let's say the next 6 months?! my plan i think is to do this 4 day routine for 6 months, each month, changing up the exercises, and every 3 months taking a week off?