I am a 15 year old male and I’m 5’9 140lbs. About two months ago I hit my pr on bench of 200lbs, today I tried to do 205 and it moved no differently then it did two months ago. My bench and my squat haven’t seemed to improve at all in the last two months and I’ve only barely improved on other exercises. I have been doing the same workout routine for about 4 months.
Day 1: Push Day (Chest/Shoulders/Triceps)
3x Incline Bench SM 6-8
2x Seated Press Machine 6-8
2x Pec Deck 6+
2x MTS Shoulder Press Machine 6+
3x Cable Lateral Raises 8-12
2x Tricep Pushdown Machine 6+
3x Single Arm Tricep Extension (Cable) 8-12
Day 2: Pull Day (Back/Biceps)
3x MTS Row Machine 6-8
3x Lat Pulldowns (Close Grip) 6-8
2x Regular Row Machine 6+
3x Reverse Pec Deck 8-12 2x Preacher Curl Machine 6+
2x Dumbbell Hammer Curls 6+
Day 3: Leg Day
3x SM Squats 6-8
3x Calf Raises Smith Machine 8-12
3x Leg Curl 6-10
2x Leg Press Machine 8-10
2x Quad Extension Machine 6-10
Day 4: Upper (Chest/Back)
3x (Lvl 4) INCLINE BENCH SM 6-8
3x MTS FLAT PRESS MACHINE 6-8
3x WEIGHTED DIPS W/BACKPACK 12+
3x LAT PULLDOWNS (WIDE GRIP) 6-8
3x MTS ROW MACHINE 6-8
2x WEIGHTED PULL UPS 7+
Day 5: Shoulders and Arms
3x MTS SHOULDER PRESS 6-8
2x Dumbbell Lateral Raise 6+
2x CABLE LATERAL RAISES 6+
3x REAR DELT CABLE FLIES 8-10
3x TRICEP PUSHDOWN MACHINE 8-12
2x PREACHER CURL MACHINE 6-10
2x OVERHEAD TRICEP CABLE EXTENSIONS 8-10
2x SEATED DUMBBELL CURLS 8-10
(Also I know there’s not a 6th day)
First thing I want to say is that I do go to failure on every set of every exercise I do. Also I have started to bulk and I’m actually gaining weight pretty fast but my overall question is how do I start improving again? Looking at the speed I’m gaining weight I don’t think I need to eat any more than I am right now. From looking at other threads I was thinking I should probably change my routine. What are some other PPL x Arnold routines I could do to start improving again or do you think it’s something entirely different. Also know that I go to a planet fitness so there may be some machines that aren't there.
Day 1: Push Day (Chest/Shoulders/Triceps)
3x Incline Bench SM 6-8
2x Seated Press Machine 6-8
2x Pec Deck 6+
2x MTS Shoulder Press Machine 6+
3x Cable Lateral Raises 8-12
2x Tricep Pushdown Machine 6+
3x Single Arm Tricep Extension (Cable) 8-12
Day 2: Pull Day (Back/Biceps)
3x MTS Row Machine 6-8
3x Lat Pulldowns (Close Grip) 6-8
2x Regular Row Machine 6+
3x Reverse Pec Deck 8-12 2x Preacher Curl Machine 6+
2x Dumbbell Hammer Curls 6+
Day 3: Leg Day
3x SM Squats 6-8
3x Calf Raises Smith Machine 8-12
3x Leg Curl 6-10
2x Leg Press Machine 8-10
2x Quad Extension Machine 6-10
Day 4: Upper (Chest/Back)
3x (Lvl 4) INCLINE BENCH SM 6-8
3x MTS FLAT PRESS MACHINE 6-8
3x WEIGHTED DIPS W/BACKPACK 12+
3x LAT PULLDOWNS (WIDE GRIP) 6-8
3x MTS ROW MACHINE 6-8
2x WEIGHTED PULL UPS 7+
Day 5: Shoulders and Arms
3x MTS SHOULDER PRESS 6-8
2x Dumbbell Lateral Raise 6+
2x CABLE LATERAL RAISES 6+
3x REAR DELT CABLE FLIES 8-10
3x TRICEP PUSHDOWN MACHINE 8-12
2x PREACHER CURL MACHINE 6-10
2x OVERHEAD TRICEP CABLE EXTENSIONS 8-10
2x SEATED DUMBBELL CURLS 8-10
(Also I know there’s not a 6th day)
First thing I want to say is that I do go to failure on every set of every exercise I do. Also I have started to bulk and I’m actually gaining weight pretty fast but my overall question is how do I start improving again? Looking at the speed I’m gaining weight I don’t think I need to eat any more than I am right now. From looking at other threads I was thinking I should probably change my routine. What are some other PPL x Arnold routines I could do to start improving again or do you think it’s something entirely different. Also know that I go to a planet fitness so there may be some machines that aren't there.