New workout program

[T3ckton1k]

I have been training for 9 months and I think I should get a new workout program that is proven to work. The routine I am using now has been done by me and it's quiet ok in my opinion but I am sure there are better ones out there.
I really want my routine to be 5 days a week and with a separate arm day cause they are already lagging

My routine looks like this now:
Chest:
Incline DB press 5 sets
Decline Bb press 4 sets
Incline Db press again but with palms facing each other (close grip) - I feel it in my inner chest so... 4 sets
Flies (pec dec, cables or free weights on incline) 4 sets
Pull-overs (sometimes)

Back:
Lat pulldown 5-6 sets
Db rows 4 sets
Bb rows 4 sets
Deadlifts 4 sets
Stiff arm pulldowns 4 sets (sometimes)

Shoulders:
Db press 5-6 sets or smith machine press 4 sets in front of me 4 sets behind neck
Lateral raises 4 sets
Front raises 4 sets
Reverse pec dec 7 sets (lagging rear delts+ rolled shoulders a lil bit)

Rest day

Arms:
Usually I do 3 exercises 4 sets after that I pump the shit out of them with 2-3 high rep sets for both bi and tri. As I said, they are a lagging body part.

Legs:
Squats 4-6 sets
Leg press 4-6 sets
Leg raises 4 sets
Leg curls 4 sets
Leg press for calves 6 sets, high reps
Calves are not that great either so I really need a new way of hitting them.

Don't get my wrong, I still get results with this but I want something better.

Stats: 18yo, 174cm, 73-74kg, about 15% bf
Lifts: Bench press 100kg x2 (I don't usually bench cause I feel it only in my shoulders)
Deadlift 150kg x 3
Squat 100kg x 5 (I used to skip legs at first)

Sorry for the long post but I really need some opinions and the guys from other forums are full of bullshit. (especially bb.com)

[Khazima]

Forums are full of shit because it's all people opinions. That's why you should never only look at a forum but many other sources, google your questions/find research papers/youtube/articles from experienced people etc etc.

As for your workout, the biggest factor is going to be your consistency. It takes an extremely long time to make serious progress in weightlifting/powerlifting/bodybuilding which requires patience and dedication but most importantly consistency.

[marcus300]

If your still getting results keep with the routine just change the weights up or intensity