I need a work out

[gsot]

Hi, I have been lifting for about 1 1/2 year(s) I bench around 285 at 210/6"3 and do a regular workout. I will break down my work out days, Chest days Bench press, I do a warm up then move to 185 8 times then 225 6 times then 265 twice and then back down to 225 5 times and then close grip warm down. I do simular lifts with all my other workouts. I then go to dumbell incline followed by decline on the hammer strength machine, followed by shoulder shrugs and a fly type machine. Thats my chest days. Leg/Arm days I start off with a pull down trycep then a skull crusher tycep workout. I then move to curls with a easy curl then a biceep machine followed by leg lifts. Can anyone help me out with a better work out? Do I need to take protein?

[threenorns]

scrap the pyramid system and go with MaxOT instead. there are other systems available, but this is the one i'm using. use the search function to find out more about it as well as others using it.

www.ast-ss.com

do you need to take protein? i don't know - are you getting 1.0 - 1.5 grams of protein per pound of lean body mass from your diet?

[tH3NinJ4!!]

How serious do you want to get and where are the leg training?

If you want a very good routine backed by not only decades of results but science aswell Id suggest a Dual Factor varient of the 5x5.

Kc