Originally Posted by colt24

I've been doing this routine for about 8 months now changing the odd exercise weekley and chaning reps and weights ect....
Can anyone suggest the next step? Should i change the muscles groups around.
e.g BICEPS/TRIS



Monday
tricep and chest

bench press 3x10 bb
Incline Press 3x10 bb
dumbbells flies 3x10

skull crushers 3-10
Tricep Dumbbell Extensions 3-10
dips 3-10
Tricep Push Downs 3-10


Tuesday
Biceps -back

Single Arm Rows 3x10
lat pulldown 3x10
Dead lifts 3x10
bent over back roll 3x10

Barbell curl 3-10
chin ups many as i can do 3-sets


WEDNESDAY
off

Thursday
shoulders/legs

military press 3x10
Upright row 3x10
shoulder press 3x10
shrugs 3-10

Calves raises 3x10
squats 3x10
staight led dead lift 3x10