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slydeflex04
New member
Hi, I am currently about to change my routine as I have stagnated. What would be the thoughts on the better routine I have these two routines in mind,
sunday- back
pullups 4x6-10
barbell rows 3x8-12
hammer high row 3x8-12
DB row 3x8-12
Mon Chest
incline benchpress 4x6-10
DB benchpress 3x6-10
weighted dips 3x6-12
Wed Legs
squat 1x20
leg press 3x8-12
leg ext 2x8-12
stiff leg deadlift 3x8-12
leg curl 3x8-12
calf raises 3x12-20
thurs-shoulders/arms
Military press 3x6-8
lateral raise 3x8-12
rear delt raise 3x8-12
close grip benchpress 3x5-8
skull crusher 3x8-12
barbell curl 2x6-9
preacher curl 2x6-9
or a five day split doing one body part per day and cardio after each session. I want to increase hypertrophy, however. I also want to stay lean. I feel that if I do five day split or above routine I will be able to cut down on lifting time and add cardio.
sunday- back
pullups 4x6-10
barbell rows 3x8-12
hammer high row 3x8-12
DB row 3x8-12
Mon Chest
incline benchpress 4x6-10
DB benchpress 3x6-10
weighted dips 3x6-12
Wed Legs
squat 1x20
leg press 3x8-12
leg ext 2x8-12
stiff leg deadlift 3x8-12
leg curl 3x8-12
calf raises 3x12-20
thurs-shoulders/arms
Military press 3x6-8
lateral raise 3x8-12
rear delt raise 3x8-12
close grip benchpress 3x5-8
skull crusher 3x8-12
barbell curl 2x6-9
preacher curl 2x6-9
or a five day split doing one body part per day and cardio after each session. I want to increase hypertrophy, however. I also want to stay lean. I feel that if I do five day split or above routine I will be able to cut down on lifting time and add cardio.
