Time to redesign my routine, all input appreciated!

[paintballproam]

My main goal of course is to gain mass. A couple key points, Ive never been able to do lunges do to getting a needle like sharp pain in my tail bone. I have a pre existing lower back injury as well.

And coming back from a dislocated knee also

I also incorporate fat gripz into my routine alot on back day, and entirely on arms and its helped immensely

5 day split
Monday:
Barbell bench 4x6-10
Incline dumbbell 4x8-12
Flat dumbbell fly 4x8-12

Tuesday:
Depending how my lower back feels its either deadlifts or rack pulls 4x8-12
Wide grip lat pull down 4x8-12
Low pulley V-grip row 4x8-12
Dumbbell row 4x8-12

Wednesday:
seated dumbbell shoulder press 4x8-12
Lateral dumbbell raise either 3x10-15 or 3x10-10-10 drop sets
Rear delt dumbbell raises 3x10-15
Barbell shrugs 4x8-12
Dumbbell shrugs 3x10-15

Thursday: a bit of a difficult one with my knee....
Back squats 4x8-12
Leg press 1x25, 2x20, 1x15 ramping up weight
Leg ext 4x15 slow with a tight squeeze/hold at the top
Lying leg curl 4x10-15
Seated leg curl 4x10-15
Standing calf raises 4x15-25
Seated calf 4x15-25

Friday:use fat gripz here and am seeing amazing results
All movements done very slow and controlled
Barbell curl 4x8-12
Dumbbell curl 4x8-12
3board close grip bench 4x8-12
Skull crushers 4x8-12
seated over head db extension 3x8-12
Hammer curls 4x15

I throw abs in on which ever day I get out of work earliest.lol

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