My current program consists of a 5 day workout. Each muscle group (say chest for example) has 3 different exercises divided in 4 sets of 12 repetitions. Tempo is 2 seconds down and 1 up.
Monday/Thursday
Chest
- Bench press
- Incline dumbbell press
- Dip on bar
Biceps
- Preacher curl with dumbbell
- Concentrated curls
- Barbell curl
Tuesday/Friday
Back
- Chin ups
- Close grip pull (seated)
- Bent over row with dumbbell
Triceps
- Push down
- Incline triceps extension
- Forward triceps extension
Wednesday
Legs
- Squats
- Lying leg curl
- Good morning
- Standing leg calf raise
Shoulder
- Lateral raise
- Frontal raise
- Shrugs
Every second day I do abs/forearms or reconditioning of shoulders (very light weight).
The Problem
The amount of weight that I could lift went down considerably (of course) but I am noticing more bulking in some muscles than others: My legs become inflated very fast and biceps as well, but I do not see the same result in chest and back. And I think it has to do with the amounts of sets per muscle, even though all muscles have 4 sets and 12 reps.
There are so many variables that I don't even know how to Can it be the tempo? Perhaps exercises?
Can someone guide me on how to improve?
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Some more info:
- My goal is gaining muscle and toning (aesthetics)
- Changing program every second month
- 60g of protein on workout days
- 30 year old male, 174cm, 75Kg