Day 3 Shoulders and back - side arm lift- 15,12,10,8,8 - single arm dumbbell pull- 15,12,10,8,8 - front barbell press- 12,8,6,6 - straight leg dead lift- 15,12,10,8,8,8 - dumbbell shoulder press-12,10,8 -drop set- 8,10,12 -overhead laydown barbell pull-12,8,8,8 -front dumbbell lift-15,12,10,8,8 -laydown reverse butterfly-12,10,10,10 -25#plate front lift with barbell shrugs superset- 12/15,12/12,12/10,12/8,12/8
I space these out over 7 days and do various exercises in between, generally pushups, crunches, other calisthenics, and walking/jogging. I have been doing this for 8 months with a 3 week layoff and I seem to have plateaued. I do this at home and need to get into a gym for more weight( my heaviest dumbbells are 30#), but I've been thinking of going to a circuit routine for a while. I am afraid I will lose some of the strength that I have gained. Please give me some feedback on this and some opinions. My email is email address automatically removed.