Confused.

[lawsonphil]

So I’ve been running this version of a P/P/L for quite some time now but can’t figure out where to go from here. It seems like every new routine I come across is very light (as far as the amount of muscles being worked) and I feel like I don’t accomplish much on my days at the gym. Any help/recommendations would be greatly appreciated. Here is my current modified routine:

Pull A
Deadlifts 3x12
180lbs
Chin Ups 4x12
Wide/ Narrow Lat Pulldowns 3x15
140lbs
Face Pulls 3x15
65lbs
Rear Deltoids 3x10
140lbs
Dumbbell Rows 3x15
55lbs
Machine Curls 3x15
150lbs
Hammer / Dumbbell Curls 3x15
35lbs
Rows 3x15
125lbs
Concentrated Curls 3x10
35lbs

Push A
Chest Dips 4x25
Machine Shoulder Press 3x15
105lbs
Bench Press 3x15
200lbs
Single Chest Flys 3x15
40lbs
Lateral Raises 4x10
30lbs
Inclined MTS Press 3x15
90lbs
Dumbbell Shoulder Press 3x15
35lbs
Push Ups 4x25
Tricep Cable Extensions 3x15
70lbs
Skull Crushers 3x15
60lbs
Machine Chest Flys 3x15
200lbs
Two Arm Dumbbell Ext. 3x15
55lbs

Legs A
Squats 4x12 / Standing Calf Raises 4x30
250lbs / 200lbs
Dead Bugs / Hip Ups 4x
35 / 70
Dumbbell Lunges 4x10
50lbs
Stiff Leg Deadlifts 4x12
70lbs
Side Obliques
30 (45lbs)
7 Minute Abs
Leg Extension 4x12
180lbs
Leg Curl 4x12
180lbs
Calf Extensions 4x20
190lbs

Pull B
Pulls Ups 4x15
Seated Cable Pulls 3x12
80lbs split
Shoulder Shrugs 4x15
60lbs
Rear Deltoids 3x12
135lbs
Face Pulls 3x15
90lbs
Cable Lat Pulldowns 4x10
75lbs
Alt Dumbbell Curls 4x12
35lbs
Bicep Curl Machine 4x12
135lbs
Cable Lat Pulldowns 3x15
70lbs
Bench Curls 4x12
50lbs
MTS Rows 3x12
90lbs

Push B
Arnold Press 3x10
40lbs
Dumbbell Bench Press 3x15
55lbs
Incline Dumbbell Raises 3x10
25lbs
High/Low Cable Crossovers 4x12/10
35 / 42.5
Machine Shoulder Press 3x15
85lbs
Push Ups 4x25
Machine Tricep Extensions 4x15
110lbs
Seated Dips 4x50
Cable Tricep Pulls 4x15
65lbs
Machine Bench Press 4x12
165lbs

Legs B
Hip Abductions 4x12
220lbs
Hip Adductions 4x12
220lbs
Glute Machine 4x12
140lbs
Dead Bugs / Side Hip Ups 4x
30 / 50
Leg Press 4x20
Machine 325lbs
Machine Calf Raises 4x30
200lbs
Stiff Leg Deadlifts 4x12
70lbs
Side Obliques 4x30
45lbs
Leg Extensions 4x15
175lbs
Seated Leg Curls 4x12
175lbs

 

[hope19]

@lawsonphil Firstly it depends on your goals, Frequency, and intensity of training. Sure having a rep range is good, but is the last few reps of every set taking to failure, or close to failure. Have you tried upping the weights, as from the rep ranges you details seems there could be more in the tank. try increasing the weights, and using barbell and dumbbell combinations of the exercises you are doing. If you feel you are not being worked, and tired after training, then you are not working hard enough during the session. Also try reducing the time between sets. You could do supersets too to get more volume in

 

[lawsonphil]

@hope19 Thank you! That’s really cool informative.

 

[dawn16]

@lawsonphil What's your diet like? You may need to up your calorie/protein intake.

 

[lawsonphil]

@dawn16 I try to keep my calorie intake around 18OOmg with 2 protein shakes. One in the morning and at night.

 

[katy55]

@lawsonphil Why not just add more weight on every week?

 

[lawsonphil]

@katy55 That’s what I’ve been doing. I even tried to rearrange the routine as far as sets and days. Just a little burnt out and feel like I’m not progressing any.