Bodybuilding Routine, pretty lost.

[dogtags]

I hate to be the "pls do my homework for me" guy, but I am looking somewhere to start with a bodybuilding routine.

I have been doing a 4 day routine working each muscle twice a week that has not gotten me much results, been using it for 3 years and i remember in my first year i got great gains from it, but it really just stopped after that...

Im litterally looking for a all encompassing body building routine, focusing on muscular size and proportion over everything.

Stats
26 yrs old
189 lbs
5'11"
18% BF

Monday:
Bench Press 3x5
Incline Press 4x8
Dips 3x10
Standing Military Press 3x8
Abs

Tuesday:
Squats 3x5
Leg curls 3x10
Bent Over Rows 4x6
EZ Bar Curls 3x8

Wednesday:
Off

Thursday:
Incline Bench 3x5
Flat Bench 4x8
Skull Crushers 3x10
DB Shoulder Press and Latteral Raises 3x10
abs

Friday:
Deadlifts 3x5
Leg Press 2x10
Pull ups 4x6
Straght Bar Curls 3x8

[kronik420]

try training each muscle group once/week.
i was doing 2-3/week, got good gains in the beginning, then nothing, doing once/week atm, and gaining strength and size again.
also i make sure that i train hard, so that my muscles are sore for a few days, then after a week, there fully recovered. repeat.

[Tx89]

Once per week is lots of wasted time imo and experience! No Way a muscle needs a week to recover, the cns is whats the limiting factor.
I'd do 4-5wholy Body workouts or an alternating 2day Split trained 6times a week, which is more than benefitial if you dont stess cns too much by going to failure all the time and doing ridiculous amounts of sets and reps that give you nothing but soreness, which obviously is not a Great indicator for hypertrophy!