I need a new training routine

[cobra1]

Hey guys,

seemed to have reached a training plateau, gains are slowing down so I'm looking to change my training regimen. Any suggestions? Need to try new exercises and trainig frequency. I am currently training 4 days/ week (1 1/2 hrs/per) and doing Cardio 4 X week X 30 mins. Doing
shoulders and forearms;
back and bi's;
chest and tri's;
legs and traps.

Any good suggestions for routines, exercises and supplementation?

Cheers!

 

[Celtic Bhoy]

What are ya aiming for and whats your current weight and stuff?

 

[cobra1]

I'm 5'6 and 176lbs been lifting for 5 years. Started off at 117lbs.
Want to gain more mass, but remain as lean as possible.
Overall well rounded physique, big bi's tri's and shoulders. Want to put on extra size on traps, chest, calves.

cheers!