Need your guys help please!

[Eminem]

I have been training for some time now and have tried all different routines trying to do less reps more reps, less exercises more exercises and i am so confused. Summer is coming I am 21 170lbs. I have just recently got my diet on track(went astray for awhile) and now I need a routine.

I am not a newbie so I think i would need more then just compund exercises but I am looking to bulk up! I would really appreciate it if someone could help me out. 5day routine 3 day routine I have time for either but due to a groin pull/hernia I cant do squats

I want to stay natural as well. K well thanks for your help !

 

[Eminem]

please?

 

[gymtime]

Are you looking for someone to write you a workout?

 

[Prometheus]

lift heavy. eat, eat, then eat some more, and get at least 1g/lb of quality protein.

 

[Eminem]

i am just looking for some ideas to put a workout together i dont expect someone to sit here and write me out one. But should i train 5 days or a 3 day split? and basically what bodyparts when is all i am looking for

5 days
mon-chest
tues-back
wednesday-legs
thursday-shoulders
friday-arms

12 sets larger bodyparts
8 sets for smaller

or
3day

Chest, Shoulders, Bi's

legs

Back triceps


these are the past two routines i have used

 

[Snatch518]

I go...

Mon. - Chest
Tue. - Bi's, Tri's
Wed. - Legs
Thur. - Shoulders
Fri. - Back

Or if I do a 3 day split, I would recomend Chest/Back, Legs, then Bi's/Tri's/Shoulders. Others prefer Chest/Tri's/Shoulders, Legs, Back/Bi's/