need help on my routine

I need help with getting a better routine i dont know what all the things i do are called its pretty sad i know ive been lifting for some time now too..




monday- legs- squat,leg press, legs curls, deadlift without bending your legs
Tuesday- chest- bench, incline bench, decline bench, machine crossovers,abs
Weds- bis and tris- 21's, machine curls, barbell curls, straight bar curls, barbells close grips, dips, machine pull downs. abs at the end
Thursday- Back/shoulders-. shrugs, pullups, shrugs with machine, barbells over my head, machine that you lift towards your back, machine pull to the chest, then 45 35 25 10x lifting to your chin.
Friday- abs
Saturday - bis and tris again

I normally play basketball too five or six times a week.. Sometimes i take a day off on thursday and put everything back a day. Can someone please help me get a better routine. I think my shoulders are lackn bad becasue they are always in pain. Im 5'7 154 pounds bench about 250 and maybe 10% body fat

you're all about workin out your arms huh ?? do you superset or just do your 3 exercises of bi's and then 3 exercises of tri's ?

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Originally Posted by KeyMastur

you're all about workin out your arms huh ?? do you superset or just do your 3 exercises of bi's and then 3 exercises of tri's ?

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i normally do four exercises of bis then do my tris aftewards

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Originally Posted by LILJOE

i normally do four exercises of bis then do my tris aftewards

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you want bigger arms try supersetting

okay what about the rest of my workout cause my shoudlers are lackn bad i have a big chest.. and my shoudlers are always in pain. i dont think im doing a good workout

you could split up back / shoulders and make each a day of their own.

okay do i need to take out anything or add anythign that works better i heard i got to add miltary press in