Any suggestions welcome

Hi there like a few others i am glad this is now on the main page so hopefully get a few psoters.

For the past year i have been going to the gym and doing weights 3 times a week mixed in with two days cardio. Although i have made progress i just feel so bored with my routine.

My aim is never to pack on lots of weight as i am quite a big bloke, my aim is because i enjoy it not because i want to be mr universe.

My current schedule is:

Monday

Chest flat & incline (switching between machines and free weights), flys using the cables, peck deck, and then work on my tries using bar and rope generally doing 3 sets and the 4th being a drop down set.

Tuesday

Cardio

Weds

Shoulder press, shrugs, leg press, calf raises, and leg curls

thurs

Cardio

Friday

low & high rows, pull downs using the bar, and then bar and rope on biceps.

Just wondering if anyone has anything new i coudl try to mix it up abit and keep it fresh, like i say my aim is not to further bulk up more to maintain, keep me ticking along.

Cheers

Hi boomdangle

Seems like a decent routine you've got, so I guess the trick is to just try and swap around some of the exercises to keep it fresh.

Maybe try:

Biceps - chin ups (difficult at first, but very good)
Triceps - dips (again, can be tough but very good), skull crushers
Chest - dumbbell flies (incline or flat), cable crossovers
Shoulders - can't think of their names but try various dumbbell exercises (look them up on internet), and front grip pull ups.

Working out can get a bit boring if you get stuck in a routine, and I find the best way is to just mix it up every couple of weeks, this is also beneficial to your muscles as they can also stop improving as quickly if the same exercises at the same weight are constantly used. Variety is key.

If you want to pack on weight get rid of the cardio for a start...Don't need it..weight training and diet will get you fit...

Fundamentals pack on size boring but true!!!

Squats/Leg press......Deadlifts/power cleans...Bench press/dumb press...

However try changing the secondary exercises ie..Flyes for cables or work different bodyparts on different days from the norm..

we all get burnout...thing is to fight through it..because it doesn't last forever..

fewer sets..less time in the gym and don't work the same bodypart more than once every 5/6/7 days...

Hey fists thanks for the input good to be able to bounce ideas off people.

Will try the dips and pull ups, and look around for the free weights.

The idea of every few weeks just switching it about to keep it fresh and mixing up the weights to stop the muscles from getting stagnant is something i will now keep in mind.

Truss Never a truer word said about pushign through as it doesnt last forever.

Try and mix your body parts up:

Major and Minor body parts to be mixed ie

Chest and Biceps and maybe Shoulders.

Legs

Back and Triceps

Chest, Biceps and shoulders in one workout????

Can't do them properly if you are mixing three parts in one workout..

Unless you're juiced that is..

Yeah that is definitely too many. Don't do more than 1 compound in one session. As I have detailed above, it is ok to mix a compound with an isolated e.g. back and biceps, but nothing more than that, it's just too much.