hybrid strength and tone

by jim
(ohio)

I am looking for feedback from experts on my current plan. All sets are done with increasing weight.


day 1
ARMS
- standing curl - 15,12,10,8,8
- incline hammer curl- 12,10,10,8
- concentration curl - 12,10,10,8
- bench press- 15,12,10,6
- reverse wrist curl- 15,12,10,8
- wrist curl- 20,15,12,10,8
- laydown tricep ext- 15,12,10,8
- tricep kickback- 15,12,10,8

Day 2
legs
- dumbell lunges - 16,12,10,10,8
- calf ext- 25,20,20,20
- sitting calf ext- 20,20,20
- mule calf ext- 20,20,20
- squats- 15,12,10,10
- hamstring curl- 15,12,10,8,8
- leg ext-15,12,10,8,8

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.

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Oct 05, 2015
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