I am 21 years old and have been lifting hard for 6 years but I have done it differently. I havent made a workout routine or followed a diet at all...I am finishing my Jr. year at the University of Scranton and this summer would love to have a plan of attack. I am 6'0 and 215 lbs. Certain muscles have developed more on me. My strogest muscles are my chest (incline 385 for 3) military press (305 for 3) and dead lift (500 for 4)...one problem is that i have bad knees and my Legs are stong but will not grow so squats are iffy. This is a plan i have came up with for actual lifting was woundering if i could have some people ideas on it....if you want to rip it apart i would love that.
- can only lift monday - friday (so a 5 day routine)
- goal is to keep my vascularity however gain 5 to 10 lbs over the summer
- one thing i learned is that my chest needs to be worked 2x or wont grow

Monday:Chest (focus mainly on Upper Chest) Biceps * sounds weird *
Incline 4 sets *1st warm up
Flat Bench 4 sets
Incline Fly 3 sets : high rep
Cross overs (down) 3 sets (failure)
Cross overs (up) 3 sets (failure)

Straight Barbell Curls 5 sets (amazing feeling with these)
Elongators (On preacher single arm goes down like hammer turns at the bottom and comes up like normal curl) 3 sets
Machine Culrs 3 sets (failure)
Reverse Curls 2 sets (failure)

Tuesday: Legs
Stiff Leg Dead lift : 4 sets
Leg extensions : 4 sets (las one till failure)
Leg Curls : 4 sets (last one till failure)
Lunges: 3 sets
Calves: 4 sets standing calf rainse and 3 sets seated

Wensday: Shoulders Triceps
Military Press: 4 sets
Cable Side Raise: 3 sets
Front raise : 3 sets
Up Rows: 3 sets

Triceps: skull crushers: 5 sets
rope: 4 sets
overhead extension: 3 sets
kickbacks: 3 sets

Thursday: Back Traps
Dead Lift: 4 sets
Lat pull downs: 4 sets
close grip pull downs: 3 sets
rows: 4 sets
traps: bar shrugs 4 sets dumbell shrugs 4 sets

Friday : "Blood Moving" Hit the begining of the week things to get blood there
Incline BP : 4 sets
Flat Flys : 3 sets
Straigh Bar Curls: 3 sets
Reverse Curls: 3 sets
Military Press : 2 sets

when should i do abs and how often? cardio? whenever i run i drop weight fast.....


hope i was able to express what i want to do and a little about myself....please comment on it