My Routine

[DiabloDj1]

It's been reworked a little bit.. But here it is:

Monday:
-Chest-
Bench Press - 100 (125 max possibly)
Inc. Bench - 75
DB Press - 35 each
DB Flies - 25 each
-Triceps-
Tri. Ext. - 20
Close Grip BP - 75
DB Kickbacks - 15
Parallel Bar Dips - 5x5

Wednesday:
-Shoulders-
Front Raises - 15-20
Lateral Raises - 15
Rear Raises - 15
DB Press - 25 (might be different I forget..)
-Legs-
Calf Raises - 100
Leg Extensions - 130
Leg Curl - 90
Leg Press - 200
Squat & Lunges, unknown weight.

Friday:
-Biceps-
DB Curl - 30
Bar Curl - 60
Hammer Curl - unknown
Reverse Bar Curl - 50
-Back-
Bent Over Row -
DB Row -
Close Grip Raises -

5'10" - 150lbs. - No diet (yet - I do eat pretty healthy as long as no one brings **** into the house - but I dont eat best for working out.)

-So any comments on what to change and such?
-As you can see, my shoulders are very weak, when doing exercises (other than DB Press') I cant do much without feeling pain or just not being strong enough to do it, what should I do to make them stronger?
-Also, note that those aren't my max weights for those workouts, I do these in 8x4 sets.
-On off days I box a bit.
-Core workout? When should I add it and what should I do?
-Anything to add or remove?

I am just starting to workout again - so some things are unknown weights and all..

 

[theleip]

If just starting to workout again this is not the best plan. What is your goal? You say no diet yet but diet is crucial to whatever goal you are trying to achieve. Given your weight and height i would imagine its to put on some muscle mass and strength, if so then you need to be eating for lifting.

The routine is kind of a scratch and start over, way to much bicep work, wrong muscle groupings,granted you mentioned lack of core work but it needs to be placed. A restart routine should really focus on a full body plan 3 days a week with compound movement. Stretching is also a serious importance when getting back into things as to avoid injury. I would recommend using a pre-made plan to begin with either from a book ("new rules of lifting", a trainer (a great online we have here is LV ) or here are some online resources...
Read around the forums, look at the stickies and then if you have some more questions post away.

 

[DiabloDj1]

Yea, I know diet is important. Doing one or the other isn't smart. But I need time to create one and was planning on trying to work on one over the weekend..
Yea, I'm goin for mass/strength. I have pretty low BF% tho I dont know what it is. Compared to my friends I know that I'm 8-10% probly.. (idk how much the change is..so pure guess)
Thanks for the tips leip. I'll change bicep a bit. I'm not even one of the people who go crazy over it anyhow, I know people that get obsessed with getting huge biceps, I prefer tri's xP.. anyhow.. I gotta stay away from this pointless talk.

Thanks again.

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