I just moved again about 3 weeks ago and couldn't believe how tired I got so I decided to work out again. At first it seemed like it was working good, my arms got buffed up a bit, but now its decreased and won't go anywhere.
My routine (this is all I have for home)
12 sets of 15 reps with a barbell
Moderate run for 20 mins
Vertical dumbbell lifts 3 sets of 20
90 Ab crunches
3 sets of 20 pushups
Been at this routine for 2 weeks and all I have seen is a decrease in muscle and soreness. I am not over doing the weights either, ranging from 20lb to 70lb. Any suggestions would be appreciated, thanks.