Looking for input on a new routine. Long post, but wanted to convey as much info as possible.
A little background info; Age: 36, Ht: 5-11, Wt: 220, Bf%: ~14, Cycles: 2, Size 50 jacket, 34" waist. Bench: 355, Squat: 405, DL: 455, Dips w/135lbs, Chins w/45lbs. Legs lagging a slight bit. More of a BB than a PL.
Diet: Currently in a slightly reduced caloric state to drop around 10-15 lbs 4-weeks post cycle (mostly cutting out refined carbs). Will be increasing to approximately 3500 calories, high protein, moderate fats and carbs.
I am wanting to take my training to a new level while being clean of
AAS. My current routine is as follows with some modifications from workout to workout. These are done in an alternating set format (set of incline BB then a set of chins, and so forth).
Mon: Chest (4-incline BB, 3-Flat DB, 3-Dips weighted)
Back (3-Chins weighted, 4-DL or Bent Rows, 3-Close grip row)
Tues: Quads (4-warmup then 5-Squat)
Calves (4-seated raises, 3-standing raises)
Wed: Off
Thur: Shoulders (4-Clean/Press or shoulder press, 2-lat and forward raises)
Hams (4-stiff legged, 3-curls)
Fri: Biceps (3-BB curl, 3-hammer curl super w/reverse curls)
Triceps (3-Skull crushers or overhead dumbell, 3-other exercise)
Goal: A somewhat "back to basics" routine to put on some solid mass everywhere, possibly incorporating deads, cleans, squat, presses, chins and dips or any other suggested exercises. Not sure what exercises and volume to do on what days. I realize everyone responds differently, but I am just looking for suggestion with my training. I have had previous troubles with a sensative lower back, so multiple exercises on the same day using my lower back tends to be too much, like deads, bent rows, stiff legged, squats, etc..
Also: 400+ bench, 500+ squat and dead.
Thanks for any input you might have.
Beefster
Routine Help 
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