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I would suggest for a4 day split any of the following:

Day 1 : Chest bis
Day 2 : Shoulders
Rest
Day 3 : Back triceps
Day 4 : Legs

Day 1 : Chest bis
Day 2 : Shoulders tri

Start by reducing the diet 300 calories per day for some weeks if no happy increase to 500...

From your avatar, it seems that you're already intermediate/advanced lifter.... in my opinion it's OK to do shrugs and up right rows with shoulders day and next day you do back

Stop doing exercises that can hurt your elbow as they can easily develop into golfer's elbow or tennis elbow pain where you have to stop lifting heavier weights. There are a lot of alternatives to...

I tried 5x5 for chest for about 2 months and it worked very well for me. Now I can lift more weight without any fears. I increased my bench press with more than 20 KGs (45lbs)

For me I tried SCOOBY's raises,palms turned outwards, and I got better medial shoulder muscles than the normal lateral raises.

Close grip bench press and dips are my best.

I was having the same problem until I tried everything and the only thing for me that started to show good results is doing stage 5 in the below routine:...

Let me share my experience with you all, in my early twenties, I used to go the gym and I practiced bodybuilding for 3 years. My weight was around 195lb with a very good physique. Due to travel...

For me I take measurements and pictures every month. I check my weight 2-3 times per month. Clothes are also a good sign that you are growing.

I worked before 5x5 routine and you should only increase the weight when you can do all 5 sets with all reps in the routine. Also in 5x5 routine, they suggest, if you have reached a plateau for some...

I suggest having a daily supplement of chondroitin and glucosamine. I used to have this problem till I used these. They help build and maintain the cartilage and joints.

Please check the below videos on YouTube:
How To Straighten Rounded Shoulders
Posture Confidence - Rounded Shoulders

I think 5x5 strength training will be a good idea for your case. Low reps and high weights.

I suggest you check this video on Youtube, just write "EliteFTS.com_ So You Think You Can Squat" and it will tell you how to squat properly and safely. It worked for me. Very nice tips.

Try the 5x5 strength training found on this forum and find variations to start building a powerful chest.

Last time I used it for shoulder press, I got a severe pain in my triceps that lasted for more than 3 weeks and this was the last time ever I think it ever exists in the gym.

Once you start to record progress each workout and have a solid plan, you will reach your objectives.

For me I tried the 5x5 program and it works. You can work 5 sets as follow (bench press):
Set 1 60% of your max. weight (5 Reps)
Set 2 80% of your max. weight (5 Reps)
Set 3-5 100% of your 5 reps...

Most people lifting weights are having hernias (also top bodybuilders) and return back after surgery.