[iron-man]

I'll have to change all my routine next week and i'm 'stuck'
i dont know what i 'm gonna do i want to do sometings new!

my actual routine is:

day 1 : flat dumbel flys 4 set of 6reps
incline 45 degree dumbell press 4 superset 10-8-6-4
'' 30 degree '' '' 4 superset
'' 15 degree '' '' 4 super set
flat dumbell press 4 superset
leg extension 4 superset
sumo squat 4 set of 10 rep
lying leg curl 4 set of 10 rep
walking lunge 4 set of 10
standing calves raises 4 set of 10
2rest day
day 2 : overhead dumbell elevation 4 superset
close grip bench press 4 superset
skul crusher 4 superset
suppination skull crusher 4 set of 10 rep
bent over lateral raise 4 superset
front raise 4 superset
seated dumbell press 4 superset
lateral raise 3 set of 20 rep
1 rest day
day 3 : standing alternate dumbell curl 4 superset
concentration curl 4 superset
over hand ez bar curl 4 set of 8
hammer seated dumbell curl 4 superset
bentover barbell row 4 set of 10
single harm dumbell row 4 superset
incline 45 degree bench dumbell shrug 4 set of 10
standing dumbell shrug 4 superset
sumo dead lift 4 set of 10
2 rest day and i restart

i do this workout since 1 month

the problem is : i'm not do it in a gym but at home and i have a lot of dumbell and plates 2 bench (not a decline now but !) a cage , a smith machine , and that's why i have some problem to change workout i'm able to but sometimes
an other view can help!!!!!

tank! i know it's long but it need

[ZackKnight]

do u want like certain exercises or a new split?

[iron-man]

the problem is my limitation due to my equipement

i want to continue superset at least 4 exercises per body part and i will be able to do a 4 day split or maybe stay like that !: what is the best?
i cannot train more than 5 time per week

my trainning goal is to put maximum mass i have been do all the nutrition change you suggest last time and it start to bring result not in the mirror but i can feel it!!

i need to put more mass on my shoulder and tri's to be simetric and balance

[ZackKnight]

your gains are neural at the moment.

at about 5 to 8 weeks of training u'll see some hypertrophy.

how long have u had this split?

[iron-man]

since 1 years but from nov to feb i train less because of my work shif

i try to change routine every 6 week- do you think its ok or it need to be more time?

i start superset since 1 month and never do it before and i want to continue , it make me feel ''pump''( i dont know how to call it)and i feel my muscle grow and work better

[ZackKnight]

change it up, and change up the order and variety of exercises.

do a diff set up of exercises each week to keep them guessing

[iron-man]

i always try to built my routine like that

first i do a global exercise(ex:seated dumbell press for shoulder)and the second exercise are an isolation one(ex:side raise)and it continue like that

for each global i do an isolation and ex shoulder day one week will not be exactly in the same order next time

[ZackKnight]

that's good

just alternate in and out of certain exercises every week.

like one week use dumbbells, and the next barbells

[KM]

Don't alternate between dumbbells and barbells until you're approaching a plateau. Allow your self to progressively overload.

During your the first weeks of training, or resume of training, you'll feel more "pumped" and more muscular defined/larger; your muscles ability to hold glycogen and water are greater, as well as having a better complete blood circulation.

Muscular hypertrophy takes place within 5-10 weeks of training, as said.

I like how you're organizing your routine, odd but efficent. Good luck.

[spritz0]

#1- you are overtraining: 4X per week is max for most, IF you push yourself! You should simply stop, rest 2 days, re-evaluate your diet, and do a full-body workout 3 days/week for the next six weeks... 2 exercises per bodypart, 6 sets decreasing the weight when on last sets to get the required reps. ** You'll thank me, as you'll experience some real growth and rebalancing **

[ironmankaz]

yeah you are definitly overtraining. kill some sets or lifts.

[islander]

since you are limited to what exersices you can do what about changing up the way your doing them. instead of supersetting try anougher method. heres a link you can read about the differnet techniques. Burst Through Plateaus