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Here is the basic overlay of the program I put together using Kaczmarski's 8/6/3 percentages. With exercise order I want to focus on one main lift per day, move on to pull ups and from there I go to...

Narrow grip pull-ups with a neutral hand position offer a better contraction and are easier on the shoulders IMO. I also think that you could hit your back more dynamically and before you add weight...

I prefer a more "complete" back workout so I include rows on my deadlift day. I'll do bent rows with 1 and 2 plates (135 & 225) then when I get to 3-5 plates per side I do deadlifts. After that I...

I wouldn't take advice from this guy if I was a 6 foot toothpick cause I'd still have more mass than him. Wolfrose is 166lbs of bullsh*t

Train frequently, eat a lot of fish, carbs and veggies and sleep 7-8 hours a night. Ignore 99% of the BS routines that people the same weight as you recommend because you have more weight than most...

You're still a beginner you don't "need" a "program". Just get your butt in the gym and keep a training log and in time you will develop your own routine because you eventually will gain the...

I recommend push+lower/pull+lower/lagging body parts/rest. As for changing programs only take an extra week (or more) off if you tweak something or feel fatigued/overtrained.

That's a decent plan and everything I would advise you to keep a log and try to go over your rep ranges if you can't go any heavier. If it hurts too much or your body wants to quit at 15 reps, do 5...

Basic workout:

Body Squats 3 sets
Pull/Chin Ups 3 sets
Push Ups 3 sets
Core Exercise 3 sets

Advanced workout:
Body Squats 3 sets
Pistol Squats 1-2 sets each leg

If you have a way to do pull ups you could do pull ups/push ups/squats + use the dumbbells and swiss ball to do core/accessory work. If those basic exercises get too easy you can do them more often,...

Do total body workouts as many days a week as you can to keep your body in a constant state of protein synthesis. Always start total body workouts with legs to give you that extra boost of growth...

Shoulders getting a lot of work but with enough calories that's a great split

I'm a bodyweight bodybuilder and for your age I would recommend bodyweight training. Progressing to one arm push ups, one arm pull ups, pistol squats levers (and many other bodyweight exercises)...

As long as you're eating enough, it shouldn't be a problem and doing a few push ups the day after you work chest will probably aid your recovery. If you want to "lift" on a day off use light weight...

What's your split/routine? If you have only one back day add another back day and add this workout into your split. I didnt bother with rep ranges because it depends on how advanced you are. If you...

Check out Dorian Yates' Blood and Guts training. He has some really good warm-ups/dynamic stretches (not static stretches) for pre-workout

It depends how quickly you can recover IMO. I workout 6x per week with each body part getting hit 2-3x per week but its all about finding that sweet spot for the volume. For example, instead of doing...

I would suggest doing back-chest-rest-shoulders-arms that way you have a rest day between chest and shoulders. Good luck with your recovery bro

I think I got the same reply from you a while ago lol

heath 3rd
Wolf 4th
x man 5th
Melvin 6th

Great showing. Dex deserved it so much he's come a long way. Superior conditioning and great consistancy over the length of his career. Props Dex. Heath...