Thread: Need a new routine, please help!

Chest:
Plyo Dumbbell Press 3x8
Cable Flye 3x10
Machine incline bench 2x12
**no more machine press. Start with barbell flat or low incline bench press as say, 5x5. Scrap flyes.

Delt:
Shoulder press 3x8
Upright Row 3x10** avoid this one. Trashes RC, no net gain over better movements, such as Arnold presses
Seated Lateral raises 2x12** these are fine, do 'em after the Arnies, do 'em standing to hit more core.

Tri:
Pushdown 3x8
Reverse Pushdown 3x10
Overhead extensions 2x12
**pushdowns are like kickbacks. Overhead extensions are okay, but close grip chins and weighted dips are SO MUCH BETTER.

Legs:
Squat 3x8 **hopefully you mean Oly bar squats, below parallel, yes? Not smith... <spits>
Leg press 3x10 ** sub in front squats. Ditch machines when possible.
Single leg extension 2x12n **don't bother - with fronts, you're done.
Lying leg curl 3x8**useless. Try Romanian deadlifts, good mornings, glute ham raises, split squats...
Stiff deadlift 3x10** if you do these right they look like Romanians. If you do them wrong, stop doing them and start doing Romanians.

Bicep:
Barbell curl 3x8
Concentrated curl 3x10
Cable curl 2x12
**these are all okay, but you may not need them if you do enough heavy rowing and chinups.

Back:
WG Pullups 3x8**never wider than shoulder. Narrow builds lats - wide builds rotator cuff damage. New mantra. Oh, and do your chins weighted.
Pullover 3x10**these are okay for a stretch. Hit abs and pecs a bit too.
Pulldown 2x12** do these one arm at a time, they'll blow your mind.

How's your diet? You gaining weight?

And for a split, try this: Got Built? » Baby Got Back also published here: Weight Training and Body Building - Baby Got Back
scroll to the end for the workout.

thanks for all the information! Is there any suggestion for a 3 day split cause Mon wed fri are the only days I can hit the gym for a good amount of time

Just cycle through that one, using the "optional 3x12" since you are training less frequently:

Day 1 Day 2 Day 3
Day 4 Day 1 Day 2
Day 3 Day 4 Day 1
Day 2 Day 3 Day 4

Originally Posted by Built

Bicep:
Barbell curl 3x8
Concentrated curl 3x10
Cable curl 2x12
**these are all okay, but you may not need them if you do enough heavy rowing and chinups.

i would ditch concentration curls, i dont think they do much, personally. and like built said , with all the compound exercises you only need 1 or 2 iso's.

correct me if im wrong someone, still learning.

Yeah, well, you're learning fast!