Need a new work out program

[Mbauer21]

Hi all!
current work out looks something like this:

Day 1
Squats
Bent Over Rows
Lunges
Bench Press
Lat Pull Downs
Bicep Exercise

Day 2
Cardio

Day 3
Dips
Pull Ups
Seated Rows
Shoulder Presses
Tricep Exercise

Day 4
Cardio

Day 5
Variation Deadlifts
Rows
Chin Ups
Bench Press
Hamstring Curls
Abs

Day 6
Off

Day 7
Cardio

The SETS AND REPS, I usually make them vary by week or day. For instance, I may do...4x15/12/10/8. or 4x12. or 3x12. Also, depending on the exercise, such as ham curls, I do higher sets lower reps 5x5 maybe.

Any ideas on how to CHANGE work out?! Ive been with this work out for like a WHILE NOW, maybe 7 months

THANKS!!

[Mbauer21]

OH on day 3 work out I do another leg work out like static lunges or leg presses

[swanso5]

goal of training?

[Mbauer21]

goal as usual is to progressively gain muscle while losing fat. diet have been kinda crappy lately, so deff I need a work out that is slightly more inclined towards fat loss.

[swanso5]

search west side for fat bastards

[eran112003]

7 months is too long . you loose your concentration so yuor muscles too. to overcome tihs plato, you should change the program every month or in 45 days.
if you want to loose fat and gian more muscles. just check posts in profile. you ll find good answers but ur routine should change. good luck

[choochoo]

reduce cardio never stay with a routine for more than 2 months even if you do barbell for dumbell or machines any change is good keep the body guessing
stick with chest ,shoulders ,triceps day off quads,hams,calfs ,day off back,traps,biceps, day off, cardio day ,then start again ,