[amandakissnhug]

I'm 6ft 195lbs. My goal is to gain size and strength. I always have a day of rest in between each session. Every 5-6 weeks I switch to a program where I do fewer reps on the big 3 (Squats/Deads/BEnch) to gain size and then after 5-6 weeks I go back to higher reps as seen in this current routine.
Chest/Triceps
Bench - 1 warmup/ 4 sets x 4-10 reps
Incline Bench - 1 warmup/ 4 sets x 6-8 reps
Dips - 2 sets of 20
Tricep cable exercise (I frequently change which exercise I do) - 1 warmup/ 3 sets x 8-12 reps

Back/Biceps
Deadlift - 1 warmup/ 4 sets x 4-8 reps
Upright Rows - 1 warmup/ 3 sets x 6-8 reps
Seated Rows - 1 warmup/ 3 sets x 8 reps
Bicep curls - 3 sets x 6-8 reps
Reverse Wrist Curls - 2 sets x 15-25 reps

Legs/Shoulders
Squats- 1 warmup/4sets x 6-10 reps
Leg Press- 1 warmup/3 sets x 6-8 reps
Leg extensions - 1 warmup/ 3 sets x 8-10 reps
Hamstring Curls - 1 warmup/3sets x 8reps
Calf exercise (The type of exercise changes depending on which calf machine is available)
Overhead Press - 1 warmup/3sets x 8-10 reps
Lateral Dumbell Raises - 1 warmup/3sets x 8-10 reps
BEnt over Dumbell Raises - 1 warmup/3sets x 8-10 reps

I guess I'm looking for any advice on how I can tweak my routine for better results. Am I doing too few sets of the big 3 (Bench/Squats/Deadlift)? Am I doing too many or too few exercises? Any help would be appreciated.

[Espo]

Oh man, check out the stickies. Do you you do mma also?

[Feature boy]

Wait, you do fewer reps to gain size and then go back to higher reps?

*raises WTF sign*

Why do you "go back to higher reps"?

[amandakissnhug]

Originally Posted by Feature boy

Wait, you do fewer reps to gain size and then go back to higher reps?

*raises WTF sign*

Why do you "go back to higher reps"?

I'll do higher reps to change up the routine a bit. Isn't it pretty common to do low reps for a period of time and then do higher reps?

[amandakissnhug]

Originally Posted by Espo

Oh man, check out the stickies. Do you you do mma also?

Right now I train Muay thai, but at the moment I'm not planning on fighting in a ring for a while.

[Urban]

Originally Posted by amandakissnhug

Chest/Triceps
Bench - 1 warmup/ 4 sets x 4-10 reps
Incline Bench - 1 warmup/ 4 sets x 6-8 reps
Dips - 2 sets of 20


Back/Biceps
Deadlift - 1 warmup/ 4 sets x 4-8 reps
Bent over row - 1 warmup/ 3 sets x 8 reps

Legs/Shoulders
Squats- 1 warmup/4sets x 6-10 reps
Leg Press- 1 warmup/3 sets x 6-8 reps
Overhead Press - 1 warmup/3sets x 8-10 reps

I have removed the trash from your routine, and here's what i noticed: as far as squat assistance goes, leg press sucks. You have no deadlift variants. I don't understand why you don't do heavier dips. I too dislike your rep scheme. you had too many isolation exercises. and lastly, it's appearent you probably did not read the stickies, so I'm closing this thread