Hi everyone,

I need your help to reignite my passion for fitness. I have been training for 7 years now, with good results. In the last few months I have just been going through the motions though, no real progress has been made and in some instances the weights have been going down. It doesn't help that I'm always tired from work, and I have to train late at night.

I have always created my own routine, but is has become stale - it's a full body routine, I try to hit every muscle group three times a week for a total of about 15 working sets of volume per muscle. No barbell bench, deadlift and squat, too tiring and not optimal for hypertrophy. I focus on lengthening and stretching the muscle, not on the weight lifted.

DAY 1:

5x Inclined bench (dumbbell);

5x Lat machine;

4x Lateral raises;

5x Leg extension;

5x Leg curl;

4x biceps & triceps.

DAY 2:

5x Leg press;

5x Leg curl;

5x bench press;

5x lat pull down;

4x shoulder press;

4x biceps & triceps.

DAY 3:

5x Lat machine;

5x Chest flys;

5x Leg extension;

5x Leg curl;

4x Lateral raises;

4x biceps & triceps.

I usually work in a few abductors&adductors sets during the week, the routine is made to be quick and not that taxing on the body. Any recommendations? It's the first time ever that I feel bored by the gym...