Need a new routine....heres the one I've been running for 2 monthes now

[Primal X]

I need a new routine. Heres the shit I'm currently doing:

Sunday: Legs and Biceps
Squats: 4 x 10
Stiff legged Deads: 4 x 10
Seated calf raises: 2 x 50
Barbell Curl: 4 x 10
Concentration Curls: 2 x10
Reverse BB Curls: 2 x 10

Monday: Chest and Triceps
Incline Barbell: 5 x 5
Flat DB: 3 x 10
DB Flys: 2 x 10
Tricep Extension BB: 4 x 10
Tricep Extension DB: 2 x 10

Tuesday: Rest

Wednesday: Shoulders and Biceps
Overhead DB Press: 4 x 10
Behind the Neck BB: 2 x 10
Y-Lifts: 2 x 10
Barbell Curls : 4 x 10
Hammer Curls: 2 x 10
Zottman Curls: 2 x 10

Thursday: Triceps and Traps
Skullcrushers: 4 x 10
DB extension: 2 x 10
Bench Dips: 2 x failure
Shrugs: 6 x 10

Friday: Back and Forearms
Deads: 3 x 10
DB rows: 3 x 10
BB rows: 3 x 10
T-Bar rows: 3 x 10
Behind the Back Wrist Curls: 2 x failure

Saturday: Rest

My goal is to incorporate more compound movements. I still want to train my arms 2x a week becuase they are FINALLY coming along now. The only other compund movement I know besides squats, deads, and dips are clean&presses. Where can I put these. If someone has th time to write me out a good routine that incorpoates more compound movements, they get karma for life!

 

[CytoMel]

You have fallen into the classic TRAP of training each muscle only once a week..Its bullshit and it doesnt work well. go to www.elitefts.com and read the Periodization Part II article under the articles section..This will get you started and all the routines are there and 100% free..The average person oin this program gains 40 pounds of muscle in a year, it works, you should dump the bodybuilding crap and become a Westsider! Come join us on the powerlifting forum!