Backstory: I started working out again for the first time in a few years back in August. I started by doing the same work out I had seen some success with back when I used to work out a lot in my early 20's. The workout was a 5 x 5 focused on full body work outs and I saw good strength gains then and I saw good strength gains this time but I'm finally starting to plateau a bit and I think it's time to change it up.
I really do like doing Squats and Bench Press as a 5x5 so I think I'm going to keep that the same. I'm looking mainly to change up the isolation work outs and add some shoulder and back work outs, although it's my biceps that have really stalled out. Haven't been able to go up in weight since basically August.
My work gym is pretty good but does have limited machines so I basically do everything with the squat rack, bench, barbells and dumbbells.
Here was my workout before:
Monday:
Squat 5 x 5
Bench 5 x 5
Bent Over Row 3 x 8
Skull Crushers 3 x 8
Fly (on bench) 3 x 8
Sit ups till fail
Wednesday:
Squat 5 x 5
Military Press 5 x 5
Deadlift 3 x 5
Pull ups 3 x failure
Biceps curl: 3 x 8
Sit ups till fail
Friday:
Squat 5 x 5
Bench 5 x 5
Bent Over Row 3 x 8
Dips 3 x Fail (need to replace, doing 3 x 10 with ease. don't have a belt to do weighted dips)
Fly (on bench) 3 x 8
Sit ups till fail
My goals are to gain mass more so than anything. I've got like zero percent body fat so it's all about weight gain at this point. Problem is I can't take mass building protein shakes as they make me violently ill and so does over eating (+3000 calories) so I've kinda given up on gaining significant mass, just hoping to gain enough to look good (Read: normal)
Started in August and my weight bounced around 145 - 150 lbs (I know
)
Currently weigh 155 lbs (I know
)
Goal 165 lbs
So thoughts on what I should change? Obviously my work out is light on shoulders and back. Biceps too.
All help appreciated as usual.