Changing to keep them guessing

[verickin07]

I need more solid enducation on changing my workout routines. How much, when and what to change ect. I understand that everyone is different and what worked for you may not work for me. There has to be a basic concept or understanding to keep your body guessing. I posted below my current routine and the routine I'm doing next week.


Sat and Sunday Off

Monday: Chest, Biceps and Abs
Flat Bench Press- ( 4 sets x 8 reps )
Decline Dumbell Press- ( 3 x 8 )
Incline Dumbell Press- ( 4 x 8 )
One arm cable crossovers- ( 3 x 8 )
Hammer curls- ( 3 x 8 )
Incline Dumbells curls- ( 3 x 8 )
Standing Barbell curls- ( 3 x 8 )
Abs- Cable crunches ( 3x20 ) - Alternating crunches ( 3 x 20 )

Tuesday: Legs
Squat- ( 4 x 7 )
Lying leg curls- ( 3 x 10 )
Walking Dumbell lunges- ( 3 x 10 )
Stiff Leg deadlifts- ( 4 x 8 )
Calf Raises- ( 4 x 12 )

Wednesday: OFF

Thursday: Back, Traps, Forearms, Abs
Pull-up warm up- ( 3 x failure )
Deadlifts ( pull to shrug) - ( 3 x 8 )
Seated cable rows close grip- ( 3 x 8 )
Single arm rows- ( 3 x 8 )
Reverse standing curl- ( 3 x 10 )
Barbell extension- ( 3 x 10 )
Abs - Russian twist - ( 3 x 20 ) - Hanging leg raises – ( 3 x 20 )

Friday: Shoulders, Triceps, Calves
Close-grip Bench- ( 3 x 8 )
Skull crushers- ( 3 x 8 )
Weighted Dips- ( 3 x failure )
Dumbell Press- ( 3 x 8 )
Standing Military Press- ( 3 x 8 )
Front dumbbell raises- ( 3 x 8 )
Bent-over Rear Fly’s- ( 3 x 8 )
Calf Raises- ( 3 x 12 )


Next weeks routine: Sat and Sun Off

Monday: Back/ Biceps/ Abs
Back:
Close-grip chin ups: 3 sets to failure
Front Pulldowns: 3 sets x 10
Barbell Rows: 3 sets x 8
Good Mornings: 3 sets x 10
Biceps:
Palm dowm Preacher curls: 3 sets x 10
Seated concentration curls: 3 sets x 8
Cable curls: 3 sets x 10
Abs:

Tuesday: Chest/ Triceps
Chest:
Incline Barbell press: 3 sets x 8
Flat Dumbell press: 3 sets x 8
Decline Dumbell flyes: 3 sets x 10
Dumbell pullover: 3 sets x 12
Triceps:
Cable pushdowns: 3 sets x 10
Straight bar Skullcrushers: 3 sets x 8
Overhead Dumbell Extensions: 3 sets x 10

Wednesday: Off

Thursday: Quads/ Hams/ Calves
Quads:
Squats: 4 sets x 8
Hack Squat: 3 sets x 10
Leg Extensions: 3 sets x 12
Hamstrings:
Stiff Leg Deadlifts: 3 sets x 10
Standing Leg curls: 3 sets x 10
Calves:
Standing calf raises: 3 sets x 12
Seated calf raises: 3 sets x 12

Friday: Delts/ Traps/ Abs
Arnold press: 3 sets x 8
Side Dumbell Lateral Raises: 3 sets x 10
Rear Cable Flys: 3 sets x 10
Upright Rows: 3 sets x 10
Traps:
Reverse Barbell Shrugs: 3 sets x 10
Dumbell Shrugs: 3 sets x 10
Abs:

[C.Coronato]

I say change when you stop seeing results.

[AFTazz06]

I agree with Tree, you should change it up if it gets stale and the results stop coming. Definetly shouldnt be changing it each week cause how will you know what excercises are working for ya and which arent? I say switch it up every 3-6months, but as the old saying goes, "if it aint broke, dont fix it."

[verickin07]

Thanks for taking a look at my routine. I have used the first routine for the past 3 months, but for the past 4 weeks I have noticed my results fading. Starting next week I was looking at the second routine. I understand to definitely change the routine when results stop. I guess what Im looking for is when the results from your current routine have stopped. How do you go about designing a new routine. Making sure the routine is within the correct guidelines but different from your last routine.