Monday=deadlift 2 sets 15-20 reps
bentover rows dumbell 3 sets 8-10 reps
lat pulldowns 3 sets 8-10 reps
Wednesday=flat bench dumbells 3 sets 8-10 reps
incline bench dumbells 3 sets 8-10 reps
dumbell flys 3 sets 8-10 reps
dumbell hammer curls 3 sets 8-10 reps
easybar or straight bar curls 3 sets 8-10 reps
Friday=squats 2 sets 20 reps
stifflegg deads or goodmornings 3 sets 8-10 reps
leg presses 3 sets 5-8reps
leg extentions and curls 3 sets for 8-10
Monday=shoulder presses 3 sets 8-10 reps
bentover laterals 3 sets 8-10 reps
front raises 3 sets 8-10 reps
reverse peckdeck 2 sets 8-12 reps
close grip bench 3 sets 8-10 reps
skull crushers 3 sets 8-10 reps
tricep presses 3 sets 8-10 reps
All exercises and weights were done to pretty much failure on every exercise.
I am also taking good amount of gear, good diet lots of protein, carbs after workouts approx.4500-5000 cals a day. growth was great for a while and strength really climbed. Gained about 20 pounds, bodyfat stayed the same in about 8 weeks now just kind of hit wall and I'm stuck.thinking maybe now that amount of weight I'm lifting is much higher i am overtraining.Went from 210lb to 230lb with about 15% bodyfat 5'9" .Need to start cutting bodyfat soon already no that just like to get opinions on getting to next step feels like the next step up is a huge leap just need help on getting there.
