Need some advice please.
I'm 6ft, 13 stone (11.5 stone when I started)
So I've been going to the gym for about 4-5 months now, 4 times a week, and I seem to have hit a brick wall.
I can't seem to be lifting heavier weights, dumbbell bench is stuck at 32kg, deadlift at 130kg, shoulder press at 26kg. Should I try going for 4x5 to try and gain some strength for a while, or switch up my routine?
Routine:
Monday - Chest / Tri's
Dumbbell bench 4 x 8-12
Incline dumbbell bench 4 x 8-12
Machine flies 3 x 8-12
Cable pushdown 3 x 8-12
Standing cable extension 3 x 8-12
Cable one arm extension 3 x 8-12
Lying tricep extension 3 x 8-12
Standing one arm extension 3 x 8-12
Tuesday - Back / Bi's
Chinups / Pullups 3xF
Deadlifts 5x5
Bent over row / T-bar row 3 x 8-12
Vbar pulldown 3 x 8-12
Dumbell rows / Machine seated rows 3 x 8-12
Barbell curls 3 x 8-12
Incline dumbell curls 3 x 8-12
Hammer curls 3 x 8-12
Thursday - Shoulders
Dumbbell shoulder press 3 x 8-12
Up right rows 3 x 8-12
Face pulls 3 x 8-12
Lateral raises 3 x 8-12
Front plate raise 3 x 8-12
Shrugs 3 x 8-12
Friday - Legs and Abs
Smith machine squat 3 x 16-20
Leg press 3 x 16-20
Calf raises on leg press 3 x 16-20
Leg extensions 3 x 16-20
Cable crunches 3 x F
Crunch Machine 3 x F
- Diet -
Breakfast:
3 scrambled eggs, porridge, banana, protein shake, water
Lunch:
2 sliced chicken fillets in 2 brown pittas with salad, banana, water
Dinner:
Spaghetti bolognese or chicken + veg or baked potatoes with cheese and chicken or some other random meal, banana, water
Snacks in between meals
Either almonds, cottage cheese, greek yogurt or more porridge
P.s. Gym doesn't have any racks for barbells only a smith machine, hence no bench press or barbell squats