Hey guys! New to the forum. I've been training for a little over 3 years. I am always learning daily and I hope to learn way more here. I am overall satisfied with my progress and I usually lift about 4 days a week with a couple days of cardio and 1 day off. I usually work each muscle group once a weeks with chest being mostly twice a week. I alternate from 5X5, 3X12 and 3X8 in my 4-6 week routines. I get to workout during my lunch hour since my gym is by work and I keep my cardio for fridays and saturdays since friday is a short day for me and my house is 45 mins from my gym. I'm trying to gain muscle, strength and endurance. I've tried circuit training for 6 weeks and didn't see much of a difference as far as fat loss. Maybe I need to try it for longer. Anyway my main goal is to lean out and gain muscle but I've been wanting to add a little extra to my chest, legs and tri's so I've decided to do a 6 week routine to isolate those muscles. So I am just curious what you guys think. Is it a waist of time for only 6 weeks? Am I missing some workouts that may aid in those muscle growths or overall muscle growth? I figued 6 weeks couldn't hurt and as far as my other muscle groups my lifts should spread love overall even though they are not isolating certain muscle groups but they should not completely lbe eft out.
Mon-Chest/Tri
db flat bench 3 sets of 8 with the 1st set a pyramid
db incline bench 3 sets of 8 with the 1st set a pyramid
narrow grip dips 3 sets of 8 with 198lb bw only holding for 3 secs at the bottom of each rep
standing cable flies 3 sets of 8 with the 1st set a pyramid
Tues-Legs
squats 4 sets of 8
db deadlifts 4 sets of 8
leg curls 4 sets of 8
seated toe raises 4 sets of 8
Weds-Cardio
30 mins on the treadmill with 2 mins jog and 2 mins walk on and off
Thurs-Chest/Tri
close grip bb flat bench 4 sets of 6
incline bb bench 4 sets of 6-2 secs down and 2 secs up
seated upright flies 4 sets of 12
Fri-Cardio
30 mins on the treadmill with 2 mins jog and 2 mins walk on and off
Sat-Cardio
30 mins walking the dogs with at least 5 mins of a jog
Sun-Off