my chest routine
incline bench press 25-30 reps
wait 1 min.
incline bench press 20-25 reps
wait 1 min.
incline bench press 15-20reps
wait 1 min.
bench press 8-10reps
wait 1 min.
bench press 4-6reps
wait 1 min.
pushup max reps
wait 1 min.
pushup max reps
wait 1 min.
pushup max reps

my shoulder routine
incline dumbells front raise 20-25 reps
wait 1 min.
incline dumbells front raise 4-6 reps
wait 1 min.
barbell front raise 35-40reps
wait 1 min.
barbell front raise 15-20 reps
wait 1 min.
side lateral 4-6 reps
wait 1 min.
side lateral 15-20 reps
wait 1 min.
bent over side laterals 15-20 reps
wait 1 min.
bent over side lateral 10-15 reps


Try it ! It works,especially if you have done the same workouts since day one

I've always train like that( almost 4 years )

heh, that is a bad routine
 
It builds no strength barely at all, and it only builds up stamina. Then by the time u get to the 4-6 reps u r barely doing any weight...it owuld be like 50% of max.
 
DO NOT DO THIS ROUTINE IF U READ THIS!!!

ORIGINAL: ironraider52

heh, that is a bad routine

It builds no strength barely at all, and it only builds up stamina. Then by the time u get to the 4-6 reps u r barely doing any weight...it owuld be like 50% of max.



DO NOT DO THIS ROUTINE IF U READ THIS!!!

 
 
 
It build stength but not the same kind of strength.
 
If it only build up stamina,why am I 18 years old 215 pounds 7.5% bodyfat ?

did u try my routine ? I don't think so
I train like since i'm 14 years old and i'm stronger and bigger than anybody I know of my age

it can't be just genetics...my workout is good

think like almost everybody and be like every average bodybuilder

try special things and be special and don't be like every bodybuilder

try my routine if u want
If u don't want ok but don't say it sucks...CUZ I'M THE NEXT BIG THING  ! WOO ! lol
 

It looks like a warm up, a few heavy sets, and then hi rep exercises that will help endurance but will probably not make you larger or stronger..

 
Not saying it's a bad routine here- Just that there are a couple of basic things you might want to try changing about it.
First of all, it's a better idea to rest for longer periods between sets. Why? Because studies have shown that resting between two to three minutes allows you to recover a higher percentage of your strength for the next set. The more sets you can lift more weight throughout, the better your results.
Also, the high reps at the start of your chest routine may actually be unneccesary- When you lift in such a high rep range, it's not really a muscle building set. It's a great idea to warm up- But even for warmup sets, you don't need to go that high with the reps.
As for the shoulder workout- I think I remember reading somewhere that you had some sort of shoulder injury, no? To be honest, the best muscle building exercise for the shoulders is the standing military press, with barbell. You can move the most amount of weight with it, it's an excellent compound movement, and many people swear by it.
I don't doubt for a second that this workout works for you- But chances are, in all seriousness, you could benefit greatly from trying a different workout yourself. You say you've been doing this one for four years- Generally speaking, the body adjusts to whatever you throw at it after a while, so it's always a good idea to throw something new at it every now and then. You might be surprised at the almost instant gains you might get at this point, just from switching routines. And you say it can't just be genetics? Believe it or not, it can. There are some people out there that can gain muscle on just about any sort of routine- Sometimes with hardly any work at all. This routine does go against a few of the more mainstream schools of thought when it comes to mass building routines- Which isn't necessarily a bad thing- But it doesn't mean it's going to work for everyone.

ORIGINAL: No Quarter

It looks like a warm up, a few heavy sets, and then hi rep exercises that will help endurance but will probably not make you larger or stronger..

it has make me stronger and larger
it's not the best workout for strength !
but it's one of the best workout for muscle !

ya I do have a shoulder injury,that's why I don't do millitary press with barbell...

ya...I think it's a good idea to change my workout routine for a while...

same as the guys that have always train in the 6-8 reps range,they should try my routine

and "There are some people out there that can gain muscle on just about any sort of routine- Sometimes with hardly any work at all." ya maybe...but I have work my ass off since day one man,200%,I train harder than anybody I know.I maybe have good genetics but it's not the only reason i'm huge

and ya,it's true it maybe won't work for everyone