Critique of Routine/Diet Based on Goals

Training Bodybuilding
1

Hey All,

I’ve been wanting to change up my routine since I haven’t been seeing results in my chest/ back like i wanted to. I’ll give you a rundown on what I do, and what I’m looking for and hopefully, You guys could give me some solid advice and point me in the right direction for a new routine:

height: 6’2
Weight: 186
Age 23

OLD:
Chest/ Bi’s:
1.Incline DB press 10-8-6-4 / Barbell Curls 10-8-6-4 (Go from db press into curls)
2. Flat DB Press 10-8-6-4 / seated isolation curls 10-8-6-4 (go from press into curls)
3. Cable flyes 8-6-4-4 / Hammer Curls 10-8-6-4

Back/ Tri’s

  1. Pullups: as many sets to get to 30 (usually 4-5 sets) / Weighted dips 10-8-6-6 (go from pullup to dip)
  2. Lat pulldown 10-8-6-4/ Close grip bench press 10-8-6-6 (go from pulldown to CG bench press)
  3. Seated cable row 10-8-6-4 / Skull crushers 10-8-6-6 (Go from row to skull crush)

Legs Shoulders:

  1. Squat: 10-8-6/ Seated dumb press Or arnolds depending on mood 10-8-6 (one into the other)
  2. leg press seated 8-6-4-4 / upright row 10-8-6-4 (one into the other)
  3. Leg extension 10-8-6-6/ dumb lat raises 10-8-6-4 (one into the other)
  4. Seated leg curl 10-8-6-4/ Barbell shrugs 10-8-8-8

Depending on work schedule and when i got to bed… i Would go 3 on, 1 off, and repeat. or go 6 days straight with sunday off.

Nutrition wise, my meal plan ( The extra shake and creatine I added this past week since i started a new workout plan)

5:30 am- ON whey Protein shake… 1 scoop ON Pre-Load Creatine complex

6:15- 7:15 am - LIFT

7:30am - ON whey Protein shake… 1 scoop ON Pre-Load Creatine complex

815:am rotisserie Chicken/ grilled chicken with quinoa and broccoli

930: 2 hard boiled eggs

11:00 am (LUNCH BREAK) - grilled chicken/ ground turkey w/ quinoa & veggie — Chiobani greek yogurt w/ granola — apple

1:00pm- 2 hard boiled eggs

Off work 230… home by 330

Since I have a tough mudder May 8th, i run 2-3 times a week for 4 miles or so as well. usually right when i get home around 330

5:00pm (Dinner) meatloaf/pan fried chicken/ mixed vegetables/ baked potato / milk

8:00pm - Banana and peanut butter with milk

9:00 pm - BED

If you need more info, or want a Picture to see current status let me know. All advice is appreciated!! My goal is to put on a little size, maybe 5 pounds in the next 5 weeks, and of course just be ready for tough mudder. Once again, My chest and back seem to see most minimal results in gains, while my arms are sizable, my legs have grown, and even shoulders look bigger.

2

post pics. side chest, front/rear lat spread at the least.

might want to go with higher reps/less weight on your cable flyes. at a weight appropriate for 4-6 reps I bet your arms are doing a lot of the work and you aren’t getting as good of a stretch at the bottom nor a squeeze at the top as you could.

where do you feel it most when you do your chest pressing?

your back training does not have any heavy rowing. seated cable rows don’t count. do a BB or DB row.

lat pulldowns work the smaller muscles in your upper back, not your lats, despite what the name suggests. try a close grip pulldown with a full stretch at the top and pulling with your elbows down to your chin, hold and squeeze, repeat. use as little lower back hitch as possible to move the weight.

if your biceps are toast at the end of a set of pulldowns or rows… lighten the weight and work on MMC in your lats.

you don’t have deadlifts or any variation of them anywhere. pick one.

you list types of foods but not portion sizes. are you gaining any weight?

3

Not to be too basic, but adding volume for a bodypart that you wish to add size to is often a good choice (provided you can feel that muscle working properly to begin with, if not, than begin with MMC).

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Here are profile pictures:

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Back NOt flexing

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Side flexed

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back flexed

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