not satisfied

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eemooof

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so i've been lifting 4 days a week every week for about a month and a half. i have a healthy diet with lots of protein foods and protein shakes. i'm a little frustrated at the progress i've made. i'm expecting results, maybe that's a bad thing? maybe it's too early? so this is my routine...

monday : weighted dips, skull crushers, dumbell tri extensions, bench, incline bench, butterfly, weighted crunches, leg lifts.

wednesday : barbell curl, preacher's curl, concentration curls, lat pulldown, bar row, hyperextensions

friday : dumbell press, bent over dumbell raise, squats, leg curls, leg extension, weighted crunches, leg lifts

saturday : (cardio) about 5 tours

for all of the weights i do about 3 sets, 6 reps each...the last set is always a struggle so i have my partner help me out a little, but i try to do as much as possible by myself.

i'm thinking about going 5 days a week...
day1 - upper
day2 - lower
day3 - cardio
day4 - upper
day5 - lower

i want some opinions on what to do
 
List your full diet, it's nothing to say your diet is healthy and only mention protein intake and protein shakes.

If that is the order of your workouts? if so, you have it all backwards, you most definitely need to put the compound lifts first and the isolations second.

I think the upper/lower idea would be great.

Or a full body 3 times a week - one heavy day, one moderate, one light.
 
AJP said:
List your full diet, it's nothing to say your diet is healthy and only mention protein intake and protein shakes.

If that is the order of your workouts? if so, you have it all backwards, you most definitely need to put the compound lifts first and the isolations second.

I think the upper/lower idea would be great.

Or a full body 3 times a week - one heavy day, one moderate, one light.
Click to expand...

well what i meant to say was i'm getting enough carbs and proteins.

it's not the order of my workout, it's just the excercises i do on that particular day for example, i'll usually do...bench, weighted dips, incline, tri extensions, butterfly, skull crushers, ab work

do you have a workout that might fit me better?
 
I would go with upper lower, or try a fullbody 3 times a week, this might be good for you, I'm gonna start this next week.

Weight train 3x per week - Cardio as desired

Day 1 - 3x8
Day 3 - 2x12
Day 5 - 4x6

Pick at least 4 compound exercises each session, choose 6 total. Pick one exercise for all the major bodyparts EVERY session, the exception is shoulders. Rest 90sec between sets.

Also don't use the same exercise for each bodypart every session, mix things up to prevent burnout.

Compound Exercises (major bodyparts)

Chest: Incline, flat, decline barbell or dumbbell bench presses. Wide-grip dips.

Back: Upright or horizontal rows. Pull-ups or pulldowns with pronated, semi-supinated, and supinated grips.

Deltoids: Standing or seated military presses with a barbell or dumbbells utilizing pronated, semi-supinated or supinated hand positions.

Quads: High-bar full barbell squats, hack squats or front squats.

Lower Back/Hips: Traditional and/or sumo-style deadlifts or Good Mornings. Power cleans or snatches.

Single-Joint Exercises (choose 2MAX, per session)

Biceps: Barbell curls, hammer curls or preacher curls.

Triceps: Lying barbell or dumbbell triceps extensions, and pronated or supinated grip pressdowns.

Deltoids: Front, side or rear dumbbell raises.

Hamstrings: Glute-ham raises or leg curls.

Calves: Standing, seated or donkey calf raises.
 
thanks for the help, one more question...more of me needing an examle...for the set/reps...

right now i can do 3sets 8 reps each with 135lbs for bench...what do you think i should do for the 2x12 and 4x6?
 
Feel it out, everyone is different. 12 reps may be around 115. 6 reps may be around 145, maybe more. Just try for yourself, with a spotter on the heavier ones.
 
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