whats the best routine for me?

[V-Opolis]

so i did rippetoes 5x5 for bout 3 months, then i tried some 2x10 routine(2 muscle splits 4 days a week) i found for bout 4 months.

my info:

I did endurance sports in high school,(cross country, soccer, track) legs got fairly strong/thick, upper body didnt. been lifting for bout a year now(but half the year i spent figuring out what to do).

i cna workout 7 days a week if need be.

height 5'11
weight 160

bench 2x10 - 140
5x5 - 165

squat 2x10 - 190
5x5 - 240-245

deadlift 3x5 - 250 (had issues with technique when i was doin it, and my shoulder blade felt like it was ripping when i lifted from the ground so havnt done in a month or two.)

mil press 2x10 - 85
5x5 (havnt tried in 3 months) but im sure i could get 100

leg press 2x10 300
5x5 - 400

alright so my goals are to gain size til bout 180-190 pounds(mostly in upper body) then switch to strictly strength based gains.

so what are the good size building workouts?

 

[diedeadEnough]

your legs are really strong compared to everything else. this tells me that it shouldnt be so hard for you to meet your goals and putting on size might not be as hard as you think. your main size building workouts are always gonna be squats, heavy bench, and deadlifts.

why dont you try this routine for a while

day 1
chest tris shoulders traps

bench press for 3 sets, vary it from day to day between flat incline and decline, bar, dumbells etc.
3 sets shrugs underhand grip somedays overhand.
tricep pull downs with different grips and angles.
2 or 3 sets of overhead presses, vary with dumbells, bar, standing and sitting

day 2 biceps and back
3 sets of incline curls try different grips on different days
3 sets preacher curls and standing some days
couple sets of cable curls
row machine or dumbell rows
bent over rows

day 3 legs and lower back (alot of dudes will probably tell you not to deadlift and squat in the same day, i do you just gotta figure out what works best for you)
4 sets squats
3 sets deadlift
3 sets leg press
3 sets calf raises on leg press

this is all just examples. keep your reps at 5- 12 to failure. experiment what works best for you. 8-12 reps is the general amount for bulking but everyones different
also get your diet straightened out, LOTS of clean cals. read RADARS thread about 20 superfoods for building muscle