I've been working out for 10 yrs but haven't seen much progress in terms of mass gains over the last 2\3 yrs.
I'm 32, 185lbs, 8% bf and would like to gain 5-10 lbs whilst remaining at the same bf.
Here is my typical workout schedule:
Tuesday (back):
Dumbbell rows 10, 8, 8, 6
Lat pulldowns 15, 10, 8, 6
T-Bar 10, 8, 8, 6
Wednesday (chest)
Flat barbell press 10, 8, 6, 6
Incline dumbell press 10, 8, 6, 6
Cable crossover 15, 15, 15, 15
Dips 10, 10, 10, 10
Thursday (shoulders)
Dumbell press 10, 8, 6, 6
Upright rows 10, 8, 6, 6
Shrugs 10, 8, 6, 6
Front lateral raises 10, 10, 10, 10
Saturday (legs, arms)
Squats 15, 10, 10, 10
Leg press 10, 10, 10, 10
Deadlifts 10, 10, 10, 10
Leg extension 15, 15, 15, 15
Barbell curls 8, 8, 8
Hammer curls 8, 8, 8
Tricep press 8, 8, 8
Overhead press 8, 8, 8
Sunday (chest)
Same routine as Wednesday.
Any advice would be much appreciated.
I'm 32, 185lbs, 8% bf and would like to gain 5-10 lbs whilst remaining at the same bf.
Here is my typical workout schedule:
Tuesday (back):
Dumbbell rows 10, 8, 8, 6
Lat pulldowns 15, 10, 8, 6
T-Bar 10, 8, 8, 6
Wednesday (chest)
Flat barbell press 10, 8, 6, 6
Incline dumbell press 10, 8, 6, 6
Cable crossover 15, 15, 15, 15
Dips 10, 10, 10, 10
Thursday (shoulders)
Dumbell press 10, 8, 6, 6
Upright rows 10, 8, 6, 6
Shrugs 10, 8, 6, 6
Front lateral raises 10, 10, 10, 10
Saturday (legs, arms)
Squats 15, 10, 10, 10
Leg press 10, 10, 10, 10
Deadlifts 10, 10, 10, 10
Leg extension 15, 15, 15, 15
Barbell curls 8, 8, 8
Hammer curls 8, 8, 8
Tricep press 8, 8, 8
Overhead press 8, 8, 8
Sunday (chest)
Same routine as Wednesday.
Any advice would be much appreciated.