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Hi everyone! My routine has basically been the same for so long I can't event remember! Just never took the time to do a new one and I have so much injuries that I tend to simply do the excercises that don't hurt. So here is how it goes!

I usually go to the gym 4 to 5 times a week.
Day one, (Chest and bi's)
Flat dumbell press 3x10
Inclined dumbell press 3x10
Fly's using the lever machines 3x10
(For this day I am going to change my incline dumbell press to a decline cause I hurt my shoulder today trying to put a bit more heavy.)

Standing dumbell 3x10
elbow on bench 3x10
lever machine with rope 3x10
(I try to alternate between hammer and nutral grip to work the bicep differently.)

Day 2 (Back and Tricep)
Machine using a bar pulling from over your head to chest 3x10weights1:
rowing 3x10:
Barbell pull? With ass out? lol sorry dont know how to explain that one!
lawn mower movement one hand at a time ? 3x10
Lower back, with the upper body in the air and simply coming down and going back up, it does a 90 degree angle 3x10

Overhead triceps with 1 free weight 3x10
Scull crusher 3x10
lever machine with rope pulling down 3x10

Day 3 (Legs and Shoulders)

Sqaute (I have so little flexibilty in my shoulder I have problems holding the bar in the back of my head, i usually try to sold it with my finger tips instead of my full hand.)
Leg press 3x10
Leg extension in front 3x10 (Superset)
Leg extension in back 3x10 (Superset)


Front dumbell raise 3x10
Side dumbell raise 3x10 ( not lateral, elbows a not completely straight)
Military press 3x10 (Not very heavy du to shoulder problems!)
Shruggs
I have been doing some research and I have realized that a lot of you do less exercises but do compound ones. I do not do any deadlift due to a tennis elbow that is actually getting along pretty well! So I might try it again soon! Any advice would be appreciated! Thanks guys!

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Hey everyone! So I started to squat again and it's going well. I was never really strong at squat so I gradually get my weights up. I am now putting a 55 pounds on each side of the olympic bar. Befor yesterday I went training with one of my friends. His trainer has just mad him a specific training to put back on some muscle and size. So we did legs, 5 squats, 10 legs presses and 15 front leg extensions in tripple sets. We did it three times each in all. After he would do one leg tripleset he would do a tripple set of shoulders but I didn't do it due to my shoulder being sore a bit from my previous day. I really liked that training for the legs though. At the end we finished with 2 series of the back legs (opposite of leg extension). we did six reps till failure and then did 10 till failure. we did that twice. Man that rocked.

Today we did biceps and triceps and he also has a tripple set for both and finishes it of with and excersise of bicep and triceps at the end. I really like his training so i'll try to write it down and give you the whole training so that you can tell me what you think about it! I also really like a tricep excercise in particular! Instead of using a z bar over you head when you are seated and letting it comme down in the back of your head and going up, he would use two dumbells! That way he has a hammer grip instead! I simply had never tried it and I really liked the variation! Just wanted to let yall know

I'll critique.

Drop the last two.

Keep things simple, pull from the overhead, the infront and the floor. Power clean, barbell row and pull-up. Drop one of the triceps movements, they're getting hit already.

Drop the dumbell raises to the front - anterior deltoids are getting destroyed in your routine the way it is. I personally believe most people don't need shrugs, if you happen to be one of the people that do - that's alright, but most people that think they need them don't. Do your overhead press, then your later raise, then work your posterior deltoids.

You are doing way to much stuff man! There is no rule that says you need to be in the gym 5 days a week. 2 to 3 days is plenty. Your muscles have a local and systematic systems that both need enough time to heal. We grow when we rest not by doing more and more. Have you ever noticed you were stronger at an exercise when you took a week off? This is why! Give it a shot. I would recommend doing only compound movements until you are big as you want to be. Think about it. How can you bench 225 with some 14" arms? Doing what you are doing will fatigue you quickly.