Program advice

Hey Guys,

Decided I need to change my program up a bit. I have been following the same one for quite some time and feel I am reaching plateaus in all the exercises.

Old Program overview:

Monday - Back + (light cardio)
Tuesday - Shoulders
Wednesday - Legs + Stretching
Thursday - Chest and triceps
Friday - Biceps and Calves

The new program is vaguely based on Arnold's Blueprint.

New Detailed Plan:

W30 refers to warm up 30 reps.

Monday - Chest and Back

Incline DB Press (W30 – 4 Sets)
Flat Flyes DB (4 Sets)
Machine Press (3 Sets)

Pull-ups (3 Sets to failure)
Low Row Close grip (W30 – 4 Sets)
one hand DB Pull on Bench (4 sets)

Tuesday - Shoulders + ABS

Seated DB press (W30 – 4 Sets)
Incline hanging barbell extend (3 Sets)
Military press (3 Sets)
Shrug (4 Sets)
Machine Lateral Raise (3 Sets)

Wednesday - Legs + Stretching

Squats (W15 – 60Reps)
Barbell Lunges (4 Sets)
Leg Press (2 Sets)
Hamstring Deadlift (3 Sets)
Leg Extension (one leg at a time) (3 Sets)
Leg Curl (one leg at a time) (3 Sets)

Thursday - Back and Chest

Dead Lift (4 Sets)
Lat Pull Down (4 Sets)
Back Flyes (3 Sets)

Push-ups (3x40)
Incline DB Flyes (5 Sets)
Overhead DB Pull (4 Sets)

Friday - Arms

Incline Curl DB (W30 – 4 Sets)
Skull Crusher (W30 – 4 Sets) - Super set
Tricep Push Down (4 Sets)
EZ Curl Standing (4 Sets) - Super set
One Hand Preacher Curl (3 Sets)
One Hand Tricep Extend (3 Sets) - Super set
Dips (3 x Failure)

I've just started Nolva on my PCT. Will only be doing a cycle again in March.

Any advice will be appreciated greatly.

Thanks

Niemand nog reply nie?

Whats your rep range gonna do 8-12 or 6-8?
Or you gonna do 15, 12, 10, 8 ?
FOr me on PCT it feels like my powers gone im still lifting the same but i just feel BLEH but i think its because you dont have that goal you reaching for.

Nee niemand. haha

Sal in engels tik dan kan almal lees.

Well I'm trying to do 14/12/10/8 or so. Generally I want to keep reps as high as possible (up to 15) as I think it promotes more growth. Trying to get of the mindset that all my weights have to be heavy.

Mondays chest and back session was a bitch as I have almost no energy and no strength.

Shoulders went better but I battled with last set of dumbbell presses where on the bridge I pressed with ease.

Jumping to a busier routine mid PCT is probably not the smartest thing to do but I want to keep my muscles under strain and hopefully minimize gain loss.

I have the same issue on PCT no energy and you just there but u not.
Just fight it through till the next cycle.
i would say maybe do maybe a bit less maybe 20 rather u dont wanna cut u still wanna hold the muscle u gained.

I went on this high rep range program after cycle lost 4 kg was so pissed but what can u do.