Need New workout!

I need help with figuring out how to gain size despite my cardio commitments and genetics. My workouts leave me sore but I fear plateauing particularly by overtraining. I take Meal Replacement protien and Glutamine as well as month at a time cycles of Creatine. I am lookin for any help, even slight modifications to my current schedule and I am very flexible to meet whatever changes as is my schedule.

I also don't feel like I've gotten a good lift unless I'm really burned because with my metabolism comes a lot of energy. Thanks!

Sunday - Basketball/Running (6-7 pm)
Bi's and Tri's (830-930pm)

Supersets
1. Curling machine
Tricep machine
2. Hammer Curls
Tricep pulldowns
3. Incline curls
Seated Dips with 45lb. on lap x3
4. Standing curls (3 sets of 21's
Skull crushers (3 sets of 21's)


Monday - Martial Arts (very intense cardio) 7-830 pm

Tuesday - Shoulders + Legs (6 - 7 am)

Squat pyramid
Lunges
Leg ext. (supersets with...)
...Leg curls
Standing calf raises
Seated calf raises

Military press
Lat pulls
Lat raises
Front Raises
Shrugs (from 75 lbs up 5 every set to failure usually around 155)

Wednesday - Abs, Chest (8 - 9 am)

Four set vaired ab workout

Flat Bench
Decline bench
Inlcine Curls
Flat bench flyes
Dips and Push-ups to failure


Thursday - OFF

Friday - Back (7 - 8 am)

Pull Ups
Lat pull (palms up)
Incline reverse flyes
Upright rows
Cable rows
T-Bar rows
Bent over rows
Deadlift

Saturday - Martial Arts x 2 (very intense cardio) 11 - 12, 1 - 2 pm
 
sounds like ur doing too much cardio ... a bit of interference when trying to build size
 
plateaus aren't caused by particular workouts, they're caused by your body adapting ... try jumping up the weight on all your exercises, you may be surprised as to what you can actually push ... if that's not enough, just switch things up ... even switching the order can make a big difference.
 
Will do. Thanks!
 
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