My routine

[reyes2]

Hey bros thought I'd share a sample of my routine because animal pump kicks ass. I chose routine 11 from the site but changed it up a bit let me know what you guys think

Week 1
Monday Back/Bi/Abs

Front pulldown 4 sets
100x12
140x8
170x4
170x3

Barbell Rows 4 Sets
135x10
185x8
225x6
225x4

DB Rows 3 Sets
100x10
125x8
150x4

DB Pullover 3 Sets
70x10
95x8
110x5

Hyperext. 3 Sets
bodyweightx12
+45x12
+90x12

Barbbell Curls 4 sets
45x12
65x8
95x4
45x10

Alt. DB Curls 3 sets
25x12
40x6
45x3

Cable Curls 3 sets
30x10
50x8
60x6

Decline situps 4 Sets
bwx15
+45x15
bwx15
+45x7

Tuesday Chest/Tris

Incline DB Press 3 Sets
60x10
85x8
100x8

Flat Bench 4 Sets
135x10
185x6
205x4
135x10

Decline DB Flys 3 Sets
45x8
60x6
75x5

Cable Crossover 4 Sets
30x15
60x8
60x6
15x12

Vbar Pushdown 4 Sets
100x10
120x8
150x8
150x8

Skullcrushers 4 Sets
45x10
65x8
85x4
95x3

Dips 3 Sets to fail

Wednesday Legs
Sqauts 5 Sets
135x15
185x8
225x6
275x6
135x10

Hack Sqauts 3 Sets
2 Platesx12
3 Platesx8
4 Platesx8

Leg Ext. 4 Sets.... (not Sure what the weight I use here so I'll leave this out)

Stiff Dead 4 Sets
135x10
225x8
275x6
345x4

Leg Curls 4 Sets
45x10
60x8
75x6
75x4

Unilateral Calf Raise 4 Sets
4 Platesx15
6 Platesx15
7 Platesx10
8 Platesx7

Seatea Calf Raise 4 Sets
45x20
135x15
185x10
225x7

Thursday Shoulders/Traps

Smith Machine Press 4 Sets
1 Platex10
45+25x8
2(45)x8
2(45)+10x4

Seated Side Raises 4 Sets
25x8
35x8
45x6
45x6

Front Raise 3 Sets
20x8
30x8
40x6

Bent Cable Lateral Raise 3 Sets
20x8
30x6
30x6

Barbbell Shrugs 4 Sets
135x12
225x10
315x10
405x6

DB Shrugs 4 Sets
100x10
120x10
140x8
140x6

Decline Situps 4 Sets (Same as Monday)

Week 2
Monday Back/bis/abs

Deadlift 4 Sets (next week going for 405)
135x10
225x8
315x6
365x4

Seats Rows 4 Sets
100x12
160x8
200x4
200x4

Close Grip Front Pulldown 4 Sets
100x8
140x8
170x4
170x4

Straight Arm Pulldown 3 Sets
40x8
60x8
60x6

Incline DB Curls 3 Sets
25x8
30x4
25x6

Hammer Curls 3 Sets
35x8
45x8
55x6

Preacher Curls 3 Sets
45x8
65x8
65x6

Same Situps as before

Tuesday Chest/Tris

Incline BB Press 3 Sets
135x8
185x6
205x6

Flat DB Press 4 Sets
60x10
80x8
90x6
90x4

Delcine DB Flys 3 Sets
50x8
60x6
70x6

Cable Crossover 3 sets
30x15
50x8
60x6

Rope Pulldowns 4 Sets
40x8
60x8
60x8
40x10

1 Arm Kickbacks 3 Sets
40x8
50x8
65x6

Overhead DB Ext. 3 Sets
70x8
80x8
90x6

Wednesday Legs

Sqauts (repeat as last week)
Hack Sqauts (repeat)
Leg Ext. (repeat)

Lying Down Leg Curls 4 Sets
70x10
100x8
135x6
135x6

Leg Curls (repeat)

Standing Calf Raise 4 Sets
60x20
150x15
280x10
390x8

Seated Calf Raise (repeat)

Thursday Shoulders/Traps/abs

Smith Presses (repeat)
Side Raise (repeat)

Reverse Pec Dec 4 Sets
70x10
120x8
150x6
150x4

Upright Rows 4 Sets
65x8
95x8
115x6
115x6

Same Shurgs/Situps As last week


So there it is, I'm 21 years old 150lbs and been 6 months of hardcore training. A problem I'm having though is I sometimes drop a pound or 2 and it takes a long time to get it back, why is this? I can't get past 150, it's been 1 month suck at 150-145

[C.Coronato]

Looks good on that, and thats some heavy weight for 150lbs. if your having trouble gaining. EAT more. Eat everything you can, at 21 you are probably done growing naturally. Take a few Real Gains shakes, in addition to your whole food meals through out the day. Good Luck!

[MrMonday]

I would echo what treetrunk is saying here.

Gaining muscular weight is all about eating enough calories each day.

When trying to add muscle people usually eat bodyweightx20 in calories, and 1.5g protein per pound of bodyweight.... so for you, at 150lbs, that comes to 3000 calories and 225 grams of protein daily.

If you put the same time and effort into eating 6 meals a day as you do training in the gym, you should be seeing a lot more results.

[GODSEY]

X3 - Eating is where its at. You can see marked improvements if the eating is down right. SOmetimes its a chore, but it pays off. And sleep, defininitly make it happen. I change my workout not much over course of the year, but my diet is what I really mess with to gain in the winter and drop in the summer..Good luck, lift heavy. :)