First the basics.....I'm 6'1", 187lbs, and 23% bf (mostly around the mid section). I've been training for about 5 weeks, and I'm feeling some decent strength gains, however, I'm not really seeing any improvements. I was hoping you guys could check out my routine and see if there's anything I could improve on. Here goes....

Monday (back, biceps)
dumbell rows: 3 sets of 10 each side (35, 45, 50lbs)
seated rows: 3 sets of 10 (115, 120, 120lbs)
lat pulldowns: 3 sets of 10 (135, 150, 160lbs)
hyperextentions: 3 sets of 15
dumbell curls: 3 sets of 10 (25, 30, 35lbs)

Tuesday:
cardio: treadmill 30min @ 80%

Wednesday (chest, shoulders, tris)
flat bench w/ dumbell: 3 sets of 10 (35, 45, 50lbs)
incline bench w/ dumbell: sets of 10 (35, 40, 45)
assisted dips: 3 sets of 10 (assisted with 60lbs)
dumbell laterals: 3 sets of 10 (20 lbs)
millitary press (machine): 3 sets of 10 (50, 60, 60lbs)
tricep pulldowns: 3 sets of 10 (60lbs)

Thursday:
cardio: treadmill 30min @ 80%

Friday (legs)
squats: 3 sets of 10 (170lbs)
leg press: 3 sets of 10 (170lbs)
leg extentions: 3 sets of 10 (100lbs)
leg curls: 3 sets of 10 (75lbs)
calf raises: 3 sets of 10 (150lbs)

Asside from going to a Max-OT system, which I don't quite feel ready for yet, do you guys have any suggestions on how to make my routine more efficient?

Looks like a fairly decent routine, but what specifically are your goals? When you say you've gained some strength but you're "not really seeing any improvements", do you mean in the way your body looks? If so, two points come to mind:


Give yourself more than 5 weeks to see significant changes. Also, have you been measuring yourself since you started your program? That is a much more accurate way to gauge progress than looking at yourself in the mirror every day, which makes change nearly impossible to detect.


What is your diet like? Diet plays a huge role in how your body looks. Like I said, your routine looks solid, but how are you eating, especially pre- and post-workout? What are your daily macronutrient ratios? Diet's importance cannot be overstated!

If what you're asking for is way to streamline your routine ("make it more efficient", as you said), let me know and I can suggest some ways to do that.

Yes.....I haven't noticed any physical changes. I didn't take any measurements, thought I suppose that would be a more effective way to tell. I've been on a clean diet since I started. 1800 calories with a 40/40/20 split. I do suppose I'm being a little impatient. If you have any suggestions, I'd definitely like to hear them.

Are you trying to lose weight?

The routine itself seems fine. The only thing that raises a red flag to me is that your selection of weight seems a bit off on some exercises. It seems that your flat bench and your incline bench are virtually identical. You should be able to lift more on a flat than on an incline. Another thing that comes to mind is that your squat and your leg press are at the same weight as well. You should definitely be able to lift considerably more on a leg press than on a squat.
As an outsider the only thing I would recommend is that you reexaming if you are challenging yourself enough on all exercises. Maybe you could move the weight up a bit here or there and see some more improvement.
Like I said, the routine seems okay, but mess around with the load and see if that helps you out.

Good luck

Thanks for the advice, rfrias! I lift by myself, so sometimes it's hard to guage how much weight is 'too much'. I'll mess around with the weight to try to challenge myself.

--D--, I am in my cutting phase, so fat loss, not necessarily weight loss, is my main focus.

The routine itself seems fine. The only thing that raises a red flag to me is that your selection of weight seems a bit off on some exercises. It seems that your flat bench and your incline bench are virtually identical. You should be able to lift more on a flat than on an incline. Another thing that comes to mind is that your squat and your leg press are at the same weight as well. You should definitely be able to lift considerably more on a leg press than on a squat.
As an outsider the only thing I would recommend is that you reexaming if you are challenging yourself enough on all exercises. Maybe you could move the weight up a bit here or there and see some more improvement.
Like I said, the routine seems okay, but mess around with the load and see if that helps you out.

Good luck

I noticed the same thing.... also your tricep pulldown is 60 lbs and your flat bench is only 50lbs. When my tricep pulldown was 55-60 lbs I was flat benching 70-85 lbs. Either your not doing some excersies right which is causing odd weight flucations or your not lifting hard enough. Good luck