need a good workout, help

[cobratri]

my workout has been changing like a woman's mind lately. need recommendations on a good workout to use for longer than 2 weeks, like say about 6-8 weeks.
any suggestions?

 

[the People's Champ]

why limit yourself to just 6-8 weeks? here is what I would suggest
chest day
3 sets of flat bench
2-3 sets of incline dbs
3 sets of cable or db flys
back day
3 sets to failure wide grip chins
3 sets of bent over bb rows
3 sets of cable rows
shoulder day
3 sets of seated military press
3 sets of lateral raises db or cable
3 sets of upright rows
leg day
3 sets of squats
3 sets of leg extensions
3 sets of stiff leg deadlifts
3 sets of leg curls

this is just something to go by, a base if you will. what are your goals?

 

[cobratri]

"this is just something to go by, a base if you will. what are your goals?" champ, i want to add some mass. i think i'm strong enough for my size/bone structure. of course, i want to get bigger but as far as strength goes i'm 5'7", 170lbs and my wrists are only about 6.5 inches. i can handle the 110 db on the flat for 10-12 reps and the 100 lb db on the incline. the only objection i see to your workout is that when i flat press, even light weight, my shoulders hurt. i can incline press fine and do all db movements. thanks for your suggestion. BTW i said 6-8 wks bc that is alot longer than the 2 wks before changing that its been being lately.