New programme needed to compliment work already done

comewatmay

hello all,

As title says i need a bit of direction with regard to my workouts. Ive been doing the same work-out on off for the last 11 months and i think my body has reached a plateau, no longer am i able to up the weight each week as i was able to before. i generally do the following 1 sometimes twice per week, here are my weights lifted form this afternoon

1.Bench 82.5kg x8 3sets
2.Dumbbell flys 10kg x8 3sets
3.Dumbell curl 14kg x8 3sets

4. Wide arm chins x8 3sets
5. Single Arm row x8 each side 3sets
6. Dips x12 3 sets

7. Arnie press 22kg x 8 3sets
8. 3 way shoulder 6kg x8 3sets

123 done as superset following order of 123123123
same for 456 and 78

As i said looking for something new to challenge myself think my body has gotten too used to these same excersises over the last few months. A workout that covers the whole upper body would be ideal

I have recently started lower body workout x1 per week

Any help/advice appreciated

WeeBushy

The one thing that jumps out is zero leg weights.

Hanley

comewatmay wrote: »

I have recently started lower body workout x1 per week

WeeBushy wrote: »

The one thing that jumps out is zero leg weights.

The one thing that jumps out is the lack of reading comprehension

WeeBushy

Oh dear...

ImGettinPaper

There are alot of things you could do. You could add one more day per week to your routine or you could up the weights you're lifting or you could do pyramids or super sets or you could do different exercises.

Doctor_Socks

Reduce the rep range and start adding weight to your dips and chins? All you need is to get a dumbbell and place it between your feet until you can get a proper belt to hang weight off of. The weight makes a pretty big difference to the movements.