Need to change my routine. Same thing 5years now

[GoneForever]

Havent switched up my routine much EVER and been lifting for around 5-6years. Im more of a meso/endo build so im not sure if routine changes for diff body compositions but anyway here is a small ex. of my routine. I usually stick with the 4-8rep range Heavy on most stuff and train 5days per week with 2days off(wed and sat off)

Chest
Incline Bench Db's 3sets
Flat bench 3sets
DB incline flys 3sets
Decline hammer strength 3sets
Calves

Back:
Lat pulldowns 3sets
Tbar Rows 3 sets
Pullups 3sets
1arm db rows 3sets
light pulldows a few sets
Roman Chair 3sets

Shoulders/Traps
Behind neck military press 3sets
lateral raises 3sets
upright rows 3sets
rear delt flys 3sets
shrugs(front/back)

Legs
hack squats 4sets
Leg press 4sets
Leg ext 4sets
Hammy curls 4sets

Arms(my worst part)
Preacher curls 3sets
Ez bar curls 3sets
cabel curls 3sets
db hammer curls 3sets
Tri pushdowns 3sets
skull crushers 3sets
close grip bench 3sets

So thats it. I switch up the excercises each few weeks but Its the same one bodypart routine. Im dieting now so I realize I cant really add muscle, especially since im only using trt and 3iu's GH now, but is it even worth throwing a new routine in when dieting? Im not ready for something like DC yet b/c I wanna wait to bulk for that one, but im just wondering if you guys think I should switch it up. Maybe hit bodyparts 2x per week but instead of doing 4 exercises each bodypart, maybe do 2 excersises of each and do 2 bodyparts? Not sure what to change? Ive kept it this way due to fear of trying something new and losing gains, but im sure nobody does the same shit for 5years.

 

[muscledoc1]

Your exercises look good and if you feel that you still get a good pump from them,and still getting results,i would stay with them maybe switch an exercise here and there depending on how you feel that day,but the most important question is how do you split your bodyparts during the week?(how many days on/off?)

 

[GoneForever]

Your exercises look good and if you feel that you still get a good pump from them,and still getting results,i would stay with them maybe switch an exercise here and there depending on how you feel that day,but the most important question is how do you split your bodyparts during the week?(how many days on/off?)

usually do a routine like
mon chest
tue back
wed off
thurs legs
fri arms
sat shldrs
sun off

 

[Mr_Magoo]

i would def change up ur routine, there are many ways to go, go to twice a week now, i know i get great results from my full body workouts; 2 hard sessions a week, one moderate one, higher reps to get blood into the damaged muscles, and one strongman day but in a few months i plan to go to a dc routine, then possibly a Westside routine, followed by a three way split routine b4 i go back to my full body routine. it's a great mental change which is very important and allows one to focus more specifically on a goal whether it be hypertrophy, strength, being able to handle a large amount of volume

 

[GoneForever]

There are soooooo many routines out there its hard to choose. I read about some new one that Hani Rambot was talking about. Something with the #7 in it, looked pretty interesting.

 

[promuscle]

I have been working out almost 20 years. I would say for the first few years i was very regimented in that i would train for the most part the same 4 days, same body parts on pretty much the same days and using my favorite exercises. This is the most BORING and non STIMULATING way you can possibly train.

You should try going more by instinct and see how that goes. For example if your biceps are weak, try hitting them twice in a week and legs every 10 days heavy. Forget about the calendar week.

Other suggestions:
Try jump sets between bodyparts. There are variations on this.
I like to do 4-5 sets of lat pulldowns which warms me up well and then heavy bench. Then return to back work and then chest again.

This works really well with biceps and triceps. Do a triceps excercise followed by a biceps and so on.
My arms 19+" started looking more full when i concentrated more on my triceps since it is 2/3 of your arm size and worked out more for reps and a pump than trying to blow away the beast next to me with 135 pound barbell curls.

Try an occasional circuit training session where you do light weights with high reps and go from machine to machine for all body parts. You will feel pumped up and get your breathing really going.

Try burn sets with light weights at the end of your exercises.

These are just suggestions, there are too many to list here.