Another guy needing help with a weight routine

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I'm not super new to the gym (been going since early September) started with mainly cardio but has changed to weight training since the end of December. My problem is that i have really no set routine at the gym.

I try to make a conscious effort to work different parts of my body every workout, but usually ends up with me doing a little bit of everything 5 or 6 days a week.

What i want to do is split my focus areas up into different days ex. Arms one day, legs and abs another.

So if anyone has some advice on how i should be splitting these up and what exercises are the best for certain parts of the body that would be great.

My goals are to lower my bodyfat while doing a clean bulk.
Check out my before and after pics here http://training.fitness.com/photo-gallery/before-now-pictures-sep-feb-22520.html

Man im all over the place, one last thing, anyone have a clue what my body fat is around? Im 5'10 165 with a 32 inch waste.
 
Below are two not-so run-of-the-mill SPLIT-Schedules:

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

DAY-1 QUADS/BICEPS/TRICEPS/HANDS¹/NECK
DAY-2 ABS + Tinker
DAY-3 GLUTES/HAMS/HIPS-(AB~ & ADD~)/CALVES/LOW-BACK
DAY-4 ABS + Tinker
DAY-5 ROTATOR-CUFFS/DELTS/BACK/CHEST/TRAPS
DAY-6 --
DAY-7 --

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX -OR-

Week-A
DAY-1 CALVES/LOW-BACK
DAY-2 ABS
DAY-3 PECS/R-DELTS/FOREARMS²
DAY-4 ABS
DAY-5 RO-CUFFS/RHOMBS
DAY-6 --
DAY-7 --

Week-B
DAY-1 HAMS/CALVES/QUADS
DAY-2 ABS
DAY-3 LATS/S-DELTS/F-DELTS
DAY-4 ABS
DAY-5 TRAPS/Tinker³
DAY-6 --
DAY-7 --

Week-C
DAY-1 GLUTES/HIPS/CALVES
DAY-2 ABS
DAY-3 BICEPS/TRICEPS
DAY-4 ABS
DAY-5 HANDS¹/Tinker³
DAY-6 --
DAY-7 --

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

¹ Forearm/Wrist/Finger Exercises NOT directly involving the Biceps

² Forearm Exercises Directly Invoving the Biceps

³ Anything that needs work (like NECK) or more work (a weak spot that needs more attention, say arms for example) -- provided you've rested those muscles sufficiently already (like more arm-work on Week-B Day-5, but not on Week-C Day-5 if you just had a hard focused arm-workout on Week-C Day-3... but if it was an easy workout for some reason, then doing arms again so soon would be alright)
 
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And the OR workout only hits certain parts every couple of weeks. Get the book I mentioned or if you're set on a split, then go upper/lower.
 
ok well i ordered the book, should be here on monday or tuesday. thanks for the advise guys.

Also anyone want to take a crack at my BF%, link to picture is in original post.
 
SgtTTTT said:
Below are two not-so run-of-the-mill SPLIT-Schedules:

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

DAY-1 QUADS/BICEPS/TRICEPS/HANDS¹/NECK
DAY-2 ABS + Tinker
DAY-3 GLUTES/HAMS/HIPS-(AB~ & ADD~)/CALVES/LOW-BACK
DAY-4 ABS + Tinker
DAY-5 ROTATOR-CUFFS/DELTS/BACK/CHEST/TRAPS
DAY-6 --
DAY-7 --

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX -OR-

Week-A
DAY-1 CALVES/LOW-BACK
DAY-2 ABS
DAY-3 PECS/R-DELTS/FOREARMS²
DAY-4 ABS
DAY-5 RO-CUFFS/RHOMBS
DAY-6 --
DAY-7 --

Week-B
DAY-1 HAMS/CALVES/QUADS
DAY-2 ABS
DAY-3 LATS/S-DELTS/F-DELTS
DAY-4 ABS
DAY-5 TRAPS/Tinker³
DAY-6 --
DAY-7 --

Week-C
DAY-1 GLUTES/HIPS/CALVES
DAY-2 ABS
DAY-3 BICEPS/TRICEPS
DAY-4 ABS
DAY-5 HANDS¹/Tinker³
DAY-6 --
DAY-7 --

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

¹ Forearm/Wrist/Finger Exercises NOT directly involving the Biceps

² Forearm Exercises Directly Invoving the Biceps

³ Anything that needs work (like NECK) or more work (a weak spot that needs more attention, say arms for example) -- provided you've rested those muscles sufficiently already (like more arm-work on Week-B Day-5, but not on Week-C Day-5 if you just had a hard focused arm-workout on Week-C Day-3... but if it was an easy workout for some reason, then doing arms again so soon would be alright)
Click to expand...

Karky was being kind. The "Weider principle" 70's workouts sucked, but they were actually pretty good compared to this routine.

What i want to do is split my focus areas up into different days ex. Arms one day, legs and abs another.

So if anyone has some advice on how i should be splitting these up and what exercises are the best for certain parts of the body that would be great.

My goals are to lower my bodyfat while doing a clean bulk.
Click to expand...

If you are wanting to drop bf and gain mass at the same time, why split your body parts at all. Try full body workouts. One popular method is "" by Charles Staley.

You can actually accumulate a lot more volume by spreading it out across the week instead of concentrating it all in one hour. If you train at about a 5% fatigue level you will be supercompensating in about 2 days, which is the ideal window to hit the weights again.
 
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