Im young but i have been training on and off for 7 years. I havent trained in a year so whatever mass i had is real low now but i still have some. i quit using gear as well. im not fat but im not real lean either. i need to add mass and strength without too much fat so im going to eat very clean. i last deadlifted 365 lbs for 1 rep after doing 315 for 7 which i did to failure (but completed the 7th rep). i like powerlifting but i also like bodybuilding. i dont plan on competing in either one but i want a basic solid 3 or 4 days a week routine to get stronger and add muscle. my shoulders and arms always sucked. i always get stuck on where to put shoulders. they lag terribly. i was thinking of doing something like:
mon: bench, deadlifts or assistance exercises (i always pull from the floor every 3 weeks)
wed: squats (might vary reps, weight, stance, every other week or so)
fri: overhead presses, curls and skulls (i dont train my arms like i train the bench, squat and dead. just 3 sets each, 1 exercise per part)
is this a bad routine to do bench and back together? i know that lat work helps your bench so why not do them on the same day? also core work done every workout.
i always wanted to try the standard squat, bench, deadlift, each having their own day and doing assistance when needed. but where do i fit in shoulders? i can not do them after chest, im too weak.
Thanks for any help.