ill just give you the most typical reply you will get on this forum. i dont claim to be an expert and im only strong compared to joe office, in other words im whale shit at the bottom of the ocean as far as real strength athletes are concerned...so dont feel like im preaching to you or get off on giving advice or anything. so anyways,
1. what are you goals? no one can help you with a routine unless they know what you want out of it. if you are looking to get bigger for aesthetic purposes you will not find much help here. this is a strength and power forum, not a bodybuilding forum, and we arent concerned with how we look, but with how much weight we lift and, presumably, how well that transfers to mma or another martial art.
2. your routine sucks. judging by the fact that you have an arms/shoulders day, this is a very bodybuilding influenced routine and will probably give you shit strength and power gains in comparison with a better routine. yes, bodybuilders are strong....as strong as powerlifters or strongmen? not even close.
3. the most basic routine you can do is a three day split with deadlifts, bench, and squats (or some variation of each) as your main lifts. it would go something like this:
day 1: deadlifts, stiff legged deadlifts, bent over rows
day2: bench, incline db, close grip bench
day 3: squat, good mornings, lunges
if you are new to lifting, keep it in the 8-10 rep range for the first 8 weeks, then start moving down in reps and up in sets as you increase the weight on the main lifts. somewhere around week 12 you should be doing a 5x5 repsxsets scheme on your main lifts. after a couple weeks there, start moving down in reps and up in sets again, doing something like 6 sets of 2-3 reps, then work up to your one rep max and start the program over again at 5x5, or even higher reps if you really want.
you will notice there isnt much isolation work if any. thats good, heavy compound exercises are going to give you the most bang for your buck - and if you are so compelled to do curls, do them last and do them with a thickbar, or wrap a towel around a regular bar to do them.
* this routine isnt crafted to your goals, it is very cut and dry. you may want to add ab work, cardio training (HIIT, not running long distances at a moderate jog), grip work, sled pulling, plyometrics, rope climbing, tabatas etc. depending on your goals. for example, im into bjj, so my routine includes (on top of the basic routine) lots of grip work because it is important for grappling and loads of tabatas for muscular endurance and i get my cardio while training.
oh yes, and READ THE STICKIES
