routine advice? (if you have the time)

B

Bangtail

0
Im getting burnt out on full body. I dont feel like its working for me anymore physically and mentally. So I think I might try and shift to a 2 day push/pull split.

how does this fare?

Workout 1!

1)Flat Dumbell Bench Proess
2)Incline Dumbell Bench Press
3)Dumbell Squat
4)Shoulder press
5)Tricep extensions
6)Calve Raise

Workout 2!

1)Straight leg deadlift
2)Chin up
3)Bent over row
4)Dumbell Raise
5)weighted incline situp
6)Dumbell curl

is this enough of a change? I just need to get out of this rut. (mental and physical)

also, is there any benifit to this over:

tues/thurs/sun

1)db press (inc, dec, flat alter)
2)db fly
3)squat
4)bent over row
5)military press
6)lunge

?
 
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dammit. i always forget that.


uhm. im skinny fat ;) at 175. been bulking for five months and apparently am not doing a very good job. started out about 160ish. there is def muscle gain in my shoulders and back and possibly my legs and chest. not alot but enough that I feel bigger.

I want to cut now because i was told you shouldnt bulk for more than 4 months. Also, even at 175 i have a decent layer of flub obscuring my results, so id like to trim some of that down, so on the next bulk cycle i can see my results more easily.

I was doing the full body descried above for the last 5 months pretty much. eating FAIRLY clean. lots of chicken breasts, whole grains, fat free dairy, tuna, etc...

I was thinking 5x5 for the day split if its acceptable? I can currently do most exersizes with a 40 lb dumbell in each hand (minus curls when i do them, and military presses) in the 3x10 or 4x8 range, so im thinking i might have to go up to 50 lbs.

I hope thats enough information.

b.
 
These are the core exercises that should be in any program (or some variation of each): squat, deadlift, bench press, pullup, row, military press. You can do total body, but change up which lower/upper body exercises you do each day:
Day 1-squat, row, bench press
Day 2-deadlift, pullup, military press

Or a push/pull split
Day 1-squat, bench press (alternate military press every other push day)
Day 2-deadlift, row (alternate pullup every other pull day)

Or an upper/lower split:
Day 1-squat (alternate with deadlift every other lower day)
Day 2-Bench Press (alternate with Military Press every other upper day), Row (alternate with pullup every other upper day)

You also can switch up rep and set schemes: 2x15, 3x8, 4x6, 5x5 on alternating days (of course using higher weights for the lower rep days).
 
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