former fatboy in need of a solid routine

[sdotddotgdot]

I'm about 5'7, 160. Used to be 200. Been lifting on and off for 2 years, but at this point its become less of a priority considering I've had work and school throughout. Lately I've been very inconsistent with the gym. time and boredom of the monotony of doing the same exercises would probably be the reasons.

Can anyone reccommend a reliable 3-4 day routine that hits the essential muscle groups?

I'm just trying to have a solid build, and really want to measure my progress on my overall strength.

currently my lifts are
Bench - 185 x10
Squat - 205 x10
deadline (haven't done these in over a year) - 295 x5

any suggestions?

[H1t_V3r4c]

Here you go. This is a 3 day full body routine that focuses on progression. You will gain mass if your nutrition is in check: http://forum.bodybuilding.com/showthread.php?t=4195843

[yaya6969]

Hey I highly Recommend this program www.build-muscle-quick.info it worked wonders for me, Check it out. Cheers

[sdotddotgdot]

Thanks