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Basic routines are not just for beginners.  In fact more advanced trainees would probably make better gains if they focused on the basics more often in their training.

So if you aren't making the gains you want on your current training routine try changing to a basic full body workout for a time.  Sometimes a change in routine can do wonders to break through a plateau and allow you to refresh, recover and move forward.

This is especially true mentally.  A new routine can do wonders for your enthusiasm to train, spurring you on to better gains.

Let's take a look at a good break in routine that you can use for 4 weeks.  Next issue we'll look at some slight changes that can be made to the routine for the 4 weeks after that.

If you've been working out hard for a while, you may want to consider taking a week off from weight training.  Ideally, you should do this every 8-10 weeks or so.  However, most people I train (myself included) find this very difficult to do for a variety of reasons.

So let's try the next best thing.  For week one of this routine, use poundages that allow you to easily get 10 reps in perfect form.  And I do mean easily.  In fact, the weight should be light enough that you don't need warm up sets. Do a set of 10 reps, take a one minute break and do a second set of 10.

For weeks 2 and 3 - add a little weight to the exercises each workout but by the end of week 3 you should still be able to complete the sets and reps in perfect form and should not be training to failure.

Week 4 is time to really get yourself back into things.  Now you should use the first set as a warm up.  For the second set take a heavier poundage and train to failure - still using perfect form and not so heavy that you don't get 10 reps. However, don't stop at 10 if you can do more reps.  And no cheating.  Train to failure using perfect form.  Once you need to cheat to get the weight up, the set is over.

Train on a three days a week schedule, such as Monday, Wednesday, Friday or Tuesday, Thursday, Saturday.

Squats 2 x 10
Stiff-legged Dead-lifts 2 x 10
Standing Calf Raises 2 x 10
Decline Bench Presses 2 x 10
Curl Grip Lat Pull-downs 2 x 10
Seated Cable Rows or One Arm DB Rows 2 x 10
Seated DB or Machine Presses 2 x 10
DB Upright Rows 2 x 10
Triceps Press-downs 2 x 10
Seated DB Curls 2 x 10
 

This routine should help recharge your battery and build some momentum in your program moving forward.  If you don't feel you need to back off, if you aren't feeling a bit burned out, the change can still do you some good.  You may want to consider starting the program somewhere around week 2 or 3.  You may be pleasantly surprised at what such changes can do for you.