Im 23, 5'8 210lbs been at this shit for 5 years started ago at 130lbs. Im somewhat content with my physique now but most concerned with my strength. It hasnt moved in almost a year.
My diet is GREAT, seriously if i dont eat every 2-3 im starving, i have to eat.
current routine is
Monday- legs and bis
legs:
5 sets of squats
2 sets of one legged lunges
3 sets hams
3 sets seated calves
3 sets standing calves
bis
most lagging bodypart, tis why i work it with legs)
3 sets of bb curls
3 sets of preachers
superset with hammer curls and incline curls
wednesday- chest and tris
3 sets of incline bench
3 sets of flat dumbs
3 sets of pullovers
3 sets of closegrip benches
3 sets of kickbacks
3 sets of dips
Friday- back and shoulders
3 sets of chins
3 deads
3 hang cleans
2 bent over bb rows
3 sets of seated military
3 laterals
3 shrugs
its only 3 times a week, i hit all the compounds and most of my reps range from 4-6, except for the smaller body parts. Im only benching 275 right now, i need to up it. Im squatting 315 ass to heels and my deads are at 365. Are these right ratios for my stats? 5'8, 210lbs. I feel my bench is not in the right ratio and need to improve that most. Oh and ive done this routine for 2 years, if it aint broke dont fix it was my motto for the last 2 years, but now ive hit a plateau. Gotta break it.