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Depends on what you want. Do you want to gain mass, strength, both or do you just want to look like you know what is going on. Basically, read the stickies and decide on a program you like DFHT 5x5 is a really good one (especially if done right).

But if you want to create one on your own I suggest heavy compound movements (squats, deads, rows, bench) over isolation exercises. A lot of people here will suggest similar things. No one hear wants anyone to fail and I am happy to hear you progressing, but the beginner gains will stop one day and then where do you go?

Use the experience here to your advantage and ask for help when you need it. Everyone here had to learn (often the hard way for me) and if you can learn from us and avoid our mistakes (like overtraining aka your posted routine) you will be better off in the long run.

Enough, I am now jumping off of the soap box.

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Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks
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that routine doesnt seem productive. you can do a lot less and get further.

i hope your father has the humility to admit he doesnt know everything though. it seems a pity that if he does have that fine quality instilled in him it hasnt rubbed off on you.

good luck

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ok i agree wit wut u guys are saying but my father has been going on forums like this and researching wut different workouts and how they affect the body he is very intelligent trust me

these aren't begginer gains tho, its my second year of lifting i hope i still wouldn't be making begginer gains.

Beginner gains are not necessarily based on time, after all you stated you added 65 pounds on bench and 100 on squat in the last 2 months. Sorry, but to me that comes across as beginner, unless you are coming off of a long layoff.

At 2 1/2 years your dad has probably gained experience as what works for him, which may not be the best thing for you. Anyway, stick with it and I hope you continue to progress.

No-one is saying he's not intelligent, but come on dude if he was reading and researching ( and listening ) then he wouldn't have given you a program like that. That type of program is something that most people do when they first start off because they don't know any better... Like said, arms don't need there own day. They do get a good workout when you do chest/back....But hey, who are we to tell you, I mean my dad knows everything too !

Do what you want, then come back in a few yrs and ask us how to rehab a shoulder injury. Goodluck!

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Been there, done that, trust me a shoulder injury sucks. Good luck.

ok well it is my seventh week on this program, wut program should i do? i have a 5 day split available

its the quality of information on the forums he visits which i question.

this one?

does he visit this one?