Need help with routine

[DuWeech]

Hey all would like some recommendations on a workout routine I can use. Currently Im lifting 3 times per week in the evening, normally Tues, Thurs, and Sun. I also try to do some HIIT a couple times a week normally once in the morning on Thursday and then again on an off day. I dont really have any kind of standard routine but I always start each session with either Deadlifts or Squats and then Ill either try to hit Back/Bi's Or Chest/Tri's.

These are some of the lifts I do:

BB Squats warmup set(135x5) 2 sets (225x5-7)
BB Deadlifts warmup set (135x5) 2-3 sets 245x5-7)
Bench Press 3 or 4 sets (155x6-8)
DB Bench Press 3-4 sets (75x6-8)
Lat Pulldowns with a neutral grip 3 sets (135-150x6-8)
Seated Cable pulls 3 sets (135x6-8)
Chest Flys 3-4 sets (35x6-8)
Tricep Cable Pushdowns 3 sets (60x8-10)

personal Info:
5'9" 183 BF around 16%

Goals: 10% BF gain some mass

PS Im sure im gonna get some **** for posting a thread that is probably been posted many times over, so I apologize in advance.

Any advice/suggestions would be appreciated. Thanks

[Big Lewis]

Originally Posted by DuWeech

Hey all would like some recommendations on a workout routine I can use. Currently Im lifting 3 times per week in the evening, normally Tues, Thurs, and Sun. I also try to do some HIIT a couple times a week normally once in the morning on Thursday and then again on an off day. I dont really have any kind of standard routine but I always start each session with either Deadlifts or Squats and then Ill either try to hit Back/Bi's Or Chest/Tri's.

These are some of the lifts I do:

BB Squats warmup set(135x5) 2 sets (225x5-7)
BB Deadlifts warmup set (135x5) 2-3 sets 245x5-7)
Bench Press 3 or 4 sets (155x6-8)
DB Bench Press 3-4 sets (75x6-8)
Lat Pulldowns with a neutral grip 3 sets (135-150x6-8)
Seated Cable pulls 3 sets (135x6-8)
Chest Flys 3-4 sets (35x6-8)
Tricep Cable Pushdowns 3 sets (60x8-10)

personal Info:
5'9" 183 BF around 16%

Goals: 10% BF gain some mass

PS Im sure im gonna get some **** for posting a thread that is probably been posted many times over, so I apologize in advance.

Any advice/suggestions would be appreciated. Thanks

Try switching up 2 big muscles then 2 small body parts then legs: back and chest, then shoulders and arms, then legs and repeat. This may shock ur body.

[DuWeech]

Originally Posted by Big Lewis

Try switching up 2 big muscles then 2 small body parts then legs: back and chest, then shoulders and arms, then legs and repeat. This may shock ur body.

Thanks will give it a shot Big Lewis.

Any one else got any suggestions on how to split or new exercises to try out?

[Hut*Hut]

Originally Posted by DuWeech

Thanks will give it a shot Big Lewis.

Any one else got any suggestions on how to split or new exercises to try out?

Or alternatively go in the stickies and find something that'll work for. Sounds like you need simple progression on a sensible routine, not 'shock' tactics.