MightyKing,
Everyone has given you some sound advice. But to be successful, there are allot of things you need to consider when putting an exercise program together. Sure, I could spit you out one right now but it might not do you justice. When putting a program together, you need to consider things like:
1. What are your goals? (long term & short term)
2. How old are you?
3. What is your current weight?
4. What is your experience level?
5. How flexible are you?
6. Have you suffered any injuries in the past and if so, do certain exercises or certain ranges of motions bother you?
7. Do you have any other medical problems?
8. What type of equipment do you have access to.
9. What type of lifting schedule do you have time for?
All of these things, plus a few more depending on your physical condition, must be looked at when designing a program.
Everybody is a little different. Arnold once said that if everyone was the same, then he could just publish his chest routine and everybody would have a 52, 54 inch chest if they followed it. So you need to do some experimenting to figure out what works best for you! A good example is that Prince has found out that doing triceps and biceps back to back bothers him. On the other hand, I get much better results doing it this way. Some guys would never think about doing chest and shoulders on the same day because they feel like their shoulders are being overtrained. On the other hand, this combination, works very well for others. I think that you see my point here.
The bottom line is, don't get too frustrated if a particular workout that somebody gives you doesn't work. I've been doing this for over 16 years and I'm constantly changing my routine around because my muscles get adapted so easily. So hang in there man and if you want me to lay you out a program, just give me a little more info.
