New to this forum, advice on routine please?

[genxslugger]

Background: I am a college athlete. Last year I got up to 195 pounds at 6'1, about 11% bodyfat. I got mono over christmas break, and lost quite a bit. I got myself back up to the 190 range in april, when I dislocated my knee in a game.

Now Im stuck. I can only do light weight squat (155 lb so far), leg curls, leg press. No lunges or extensions or anything. I do however, run, ALOT.

I, like everyone, want to get stronger and bigger without to much BF. My diet is in check, and I already have a very good strength base. CAN SOMEONE RECOMMEND A GOOD ROUTINE???

This is my current routine:
MONDAY=CHEST/TRICEP
*BB bench - 4x8
*Incline bench - 4x8
*Flys 4x8 - 4x8
*Incline cable flys - 4x8
*Extensions - 1x16 1x12 1x10 1x8
*Skull crushers - 3x10
*Weighted Dips - 3x10

TUESDAY=BACK/BICEP
*Deadlift - 4x8
*Bent over bb row - 4x8
*High Lat Pull - 4x8
*One arm db row - 4x8
*Alternating db curls - 1x16 1x12 1x10 1x8
*Close grip ez curls - 1x16 1x12 1x10 1x8
*Single arm cable curls - 1x16 1x12 1x10 1x8
*Cable Rope Hammer Curls - 1x16 1x12 1x10 1x8

WEDNESDAY= SHOULDER/LEGS
*Military Press - 4x8
*Side db shoulder raises - 4x8
*Front db shoulder raises - 4x8
*Shrugs - 4x8
*Squat - 4x8
*Leg Curls - 4x8
all I can do for legs

THURSDAY= OFF
FRIDAY=REPEAT MONDAY
SATURDAY=OFF
SUNDAY=REPEAT TUESDAY