Lifter of 4 yrs. needs some advice

[redlinez33]

I need some advice...Ive been working out for 4 years I am about 5"9 and 180lbs., and every time i decide to change workouts i get frustrated. #1 theres so much out there it gets confusing, and #2 i just dont want to waste my time. My goal is to add muscle. Ill stick to the lower reps. This is something i found let me know what you think about it.. Thanks suggestions to ways of improvements are appreciated
------------------------------------------------------------------------
Monday: chest, shoulders, tri

-Flatbench-2 warm-ups then 3x5-12 reps, Note, all warm-up sets 1 of 50 reps. 1 of 30 reps for a burn and deep warm up. pre-exhaust.
-Incline- no warm up. 3x10 225lbs
-decline- 3x6 315lbs
-cable crossovers- 3x10
3 sets dips failure
3 sets pushups failure
-lateral raises- with dumbells with good form. 3x10
-military press- 3x10
-french press- 3x10 45's ez curl bar done.

Tuesday back, trap, bis

-lat pulldowns- warm ups 3 sets
-BB bar bent rows- 2 sets warm-ups, 3x8
-one arm dumbell pulls- 3x10
-Dead lifts- 3x10
-dumbell shrugs- then on to bis.
-ez bar or straight bar- 3x10, done!

Wednesday legs

-leg extensions- 3x10
-leg curls- 3x10
-calves- 3x10
-leg press- 8 sets each one progressing with an additional plate to failure.
-Squats- 3x10

Thursday, shoulders traps

-military press- 2 warm ups 50-30 reps 3x8-10 workset
-upright rows- 3x10
-lateral or bent lateral raise- 3x10 dumbells
-dumbell heavy shrugs- 130"s etc..... 3x10

Friday light chest and back. 5x10 1 exercise (arms day) bis tris
-3x10 of 2 or 3 exercises per = 9 sets total per muscle group. In other words 9 sets for bis and 9 sets for tris.

Saturday and Sunday rest....

[redlinez33]

lol...wow so many replys...so either that above or...
5x5
Monday: Squat, bench, and row
Wensday: Squat Incline Bench, and Deadlift
Friday: Squat, bench, and row, Dips 3x5-8, BB curl 3x8, and Tri Extension 3x8

[NXC]

Well if your goal is to muscle a 5x5 routine is more of a strength gain routine. However it is a lot better written out and proven than the one in the op.

[TrendSetter]

Originally Posted by NXC

Well if your goal is to muscle a 5x5 routine is more of a strength gain routine. However it is a lot better written out and proven than the one in the op.

5x5 is great for gaining strength and mass.. Really increases your indurance IMO. I am on a 5x5 program now that I designed to my liking and so far so good.. just gotta make sure you have enough excercises for compounds instead of isolation workouts...