I will leave my old workout style in here for everyone incase it might help. But what I recommend to you all is HIT "High Intensity Training." If you are not familiar with that style training I suggest you go to Barnes & Noble or Amazon.com and find a book that will teach you about it. If anyone is interested send me a private message and I will do my best to describe it all to you in that. This style of training is all about growing and getting stronger haha oh yea dont forget INTENSITY!! I will give you all a example of this style training and you should be able to take it and put the idea to use in all of your workouts. Chest we all have heard of the all might bench. "Hey Whatcha Bench" who cares cause if you want to grow you need to beat the shit out of your chest and just benching alone isnt going to do it. We've all been pushing threw reps when we suddenly feel our tris and delts giving out knowing theres still some strength left in our PECS. HIT tells you to start with heavy flyes any angle something that you have to fight for 6 with. drop that weight and get to the bench instantly and pump out as many as you can use a fairly heavy weight so your not there for days, hit failure. Then get ready for your next pressing exercise and do the same pre-exhaust idea for that. Just remember isolation movements first to get the muscle your working pre fatigued then move to your compound movements. Once you get more advanced with this style training you can Experiment with drop sets partials and rest pause. Thanks for your time

Mon: Chest
Tues: Back
Wed: Shoulders
Thurs: Legs
Fri: Arms
Everyother Sat: Full body strongman style in gym training exercises to chose from at www.ontariostrongman.com

Chest- Mainly basic movements flat, incline, decline, and dumbell flyes. I like to alternate between dumbells and barbells and the other of presses.

Back- Lots of rows and I try to make them as heavy as I can oldschool v-grip barbell rows from the floor. Dumbells, barbells, cables (various angles), pulldowns front and behing and of course deads dumbells and barbells.

Shoulders- Presses dumbells/barbells, upright rows, lateral raises, front raises, rear delt flyes and last but certainly not least heavy shrugs.

Legs- Where do I start leg presses, hacks, front squats, powersquats, extentions, lungs, hamstring curls, calf raises (seated and standing).

Arms- Incline curls, barbell, standing alternate, hammers s/s with overhand grip ez-bar curls. Then for tri's rope pushdowns, skull crushers, overhead tricep dumbell extentions, dips, and kick backs.

For my saturday workouts I just go to www.ontariostrongman.com and pick different exercises off the list and create a different workout each time.

Leaving this info doesnt mean I always stick to these exercises its just some common ones I use. But I highly recommend changing your routine weekly just switch up a exercise, the reps, or even the rotation of an exercise in your routine.