Plateau advice please!

Hi guys,
Ive been hitting the gym about 4 days a week now for a few months, Diet and current routine is as follows:
 
Diet:
Breakfast- Big bowl of porridge, Protein Shake (Reflex One Stop), Green Tea
Mid Morning- Couple of pieces of Fruit
Lunch- Bowl of salad and slab of meat or fish, or couple of wholemeal sandwiches again with meat
Pre Workout- Big handful of grapes
Workout
Post Workout- Protein Shake (Reflex One Stop)
Dinner- Brown Rice or Pasta, Slab of meat and good portion of mixed Veg (Usually pretty soon after workout)
Evening Snack- 0% Yoghurt or Oats Bar
Bedtime- Casein Shake
 
Workouts:
Mon - Chest and Tri's
Bench Press 4x8, Incline DB Bench 3x8, DB Flys 3x8
Close Grip Bench 3x8, Cable Pulldown 3x8.
 
Tues - Back and Bi's
Lat Pulldown 3x8, Chins 3x4 (All I can do), Seated Row 3x8, Wide Grip Seated Row 3x8,
Standing Barbell Curl 3x8, Hammer Curls 3x8
 
Wed - 1 hr Swimming
 
Thurs - Delts, Traps, Abs
Seated Miltary Press 3x8, Shrugs 3x8, Lateral Raises 3x8
Side Bends 3x10, Crunch's 3x20, Leg Raises 3x10
 
Fri - Legs
Leg Press 3x8, Hamstring Curls 3x8, Quad's Curl 3x8, Calf Raises 3x8
 
I've had really good results up till now but starting to notice not much change and cant really add much weight either, Im looking to spend the next couple of months bulking up abit before the summer.
 
Im 5ft 7 and about 88kg at the moment, arms are stuck at 16" and my chest needs more building, I try to keep leg work to a minimum because there too big already and its a nightmare finding trousers that fit!
 
So basically I want to revise my routine to get the most out of it and overcome this plateau, any advice / critiscm welcome!
 
 
 

do you know how many cals your eating with that diet? And what the macros break down to.
 
That workout isnt so bad mate, you could try moving from a split to an full body routine, or a push pull legs type workout.
 
Your only working in the 3x8 range, could try changing that a little bit.  Are your weights increasing or not?
 

As said above, scrutinise your diet, it's at least as important as your routine. I'd also agree with a push/pull/legs 
 
Your routine isn't awful but if you want to keep along the lines you are doing now then I've a few suggestions for you.
 
Chest/Tri's day is OK, maybe 3 benching movements is a bit OTT, probably better to go with 2 and go heavier.
 
Back and Bi's day - Add deadlifts and do them first, scrap the 2 seated rows and do Pendlay rows, one lot of curls should be enough.
 
Delts, Traps, Abs day - Do your Military Press properly....standing.
 
Legs day - Swap leg press for squats and do them first, ditch Quad's and Hamstring curls for Romanian deadlifts or good mornings and lunges.
 
Keep progressing the weight for each exercise when you can do the target sets/reps.
 
BUT, make sure you are getting enough food in and make sure it's good food.

Cheer guys, I think I need to concentrate on my diet in more detail and then I'll rework my routine to bigger compound moves like the deadlifts and squats!
 
Might try changing the rep and sets range abit too, maybe try a 5x5 and see what happens.
 
Thanks again for your help, I do listen!

Colinj87


Cheer guys, I think I need to concentrate on my diet in more detail and then I'll rework my routine to bigger compound moves like the deadlifts and squats!

Might try changing the rep and sets range abit too, maybe try a 5x5 and see what happens.

Thanks again for your help, I do listen!

No problem mate, I'm happy to help in any way I can and so are lots of guys on here so keep asking.
 
If you fancy 5x5 have a look into Stronglifts or Starting Strength, both are very good.
I do Stronglifts (6 weeks in) and I'm loving it, I'd be happy to help with anything you want to know about it if it's of interest to you.
 
Don't neglect your diet but don't let it stop you sorting your routine.