need help planning something new

[daville]

im getting tired of my workout and would like some help on planning something new. i would like to continue to stay lean and pack on some muscle.

if feel i must have:

incline barbell
WG pull ups
Deads
Squats
bent over rows
leg presses
Shoulder Press

what ever else gets added in doest really matter. im looking for a 4 day a week routine. maybe you guys have something similar drawn up already or know someone who does. thanks

 

[brad34]

I've been doing this one for a couple weeks:

Day 1: Legs/Abs
Squats
Stiff Leg Deadlifts
Knee Extensions
Calf Raises
Cable Crunches
Hanging Leg Raises
Swiss Ball Crunches

Day 2: Shoulders
Shoulder Press
Standing laterals
Front Delt Raises (Using Dumbells)
Upright Rows


Day 3: Back
Wide Grip Lat Pulls
Bent Over Rows
Deadlifts
Shrugs


Day 4: Chest/Arms
Bench Press
Incline Dumbbell Press
Dips
Barbell Curls
Hammer Curls
Lying Overhead Tricep Extensions (a.k.a Skull Crushers)

 

[AEKDB]

if feel i must have:

incline barbell
leg presses
Shoulder Press

Why must you have incline barbell press and leg presses? Are you doing shoulder presses standing or seated? If standing, are you lifting the bar from the floor and cleaning it prior to the press?

 

[daville]

Why must you have incline barbell press and leg presses? Are you doing shoulder presses standing or seated? If standing, are you lifting the bar from the floor and cleaning it prior to the press?

i feel that incline barbell is the most effective for my chest and it doest hurt like flat bench. it could be DB it doest matter. i feel that squats and leg press are the most important lifts for legs so i want them incorp in my workout. my shoulder preses have been seated but i actually been considering standing as its mentioned in 5x5.

 

[AEKDB]

I would get rid of the Leg press.

Try using this method to really change things up:WOR 2004

 

[daville]

^^^^^^ looks interesting and simple. i hate those workouts that you really have to read and think, then it just sounds overwhelming. working out is not rocket science and the above workut can support that. thanks