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Hello,
You feel your muscle building process stopped at certain level and you dont grow?
Did you try to switch workout routine?
Here is a good one for 4 days/week.
This is a good routine for 4 days and will give you great muscle gains and definition if you add some cardio after workout and more reps in each set.
If you have any questions feel free to contact me via email.
4 DAYS WORKOUT ROUTINE
DAY 1
LEGS
Leg extensions 4 sets 20;15;12;10 reps
Squats or Leg press 4sets 20;15;12;10 reps
Seated Calf Raises 4sets 20;15;15;15 reps
Donkeys 4set 20;20;20;20
DAY 2
ARMS
BICEPS
Standing Dumbbell Alternate Biceps Curl 4 sets x 15;12;10;8
Barbell Preacher Curl 3 sets x 15;12;10;10
TRICEPS
Barbell Close Grip Bench Press or Cable Bent-over Triceps Extension 4x20;15;12;12
Dumbbell Lying Triceps Extension or Lever Triceps Extension 34x20;15;12;12
DAY 3
OFF
DAY 4
CHEST+ DELTS
CHEST
Bench Chest Press 4x20;15;12;10
Weighted Chest Dip 3x20;15;12
Cable Seated Fly 3x20;15;12
DELTS
Arnold's Dumbbell Press 4x20;15;12;10
Staying Dumbbell lateral Raise 4x20;15;12;10
DAY 5
BACK + REAR DELTS
BACK
Pull-Ups 5 sets x max
Cable Seated Rows 4x20;15;12;10
Barbell Shrug 3x20;15;12
REAR DELTS
Dumbbell Lying Rear Delt Row 4x20;15;12;10
Lever Seated Rear Lateral Raise (plate loaded) 3x20;15;12
*Abs are trained each day in 2 exercises in 4 sets.
**Cardio 10-15 minutes after each workout.
Train hard!
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