routine

[Foostaple]

Sunday - Rest
Monday - Biceps and Back
Tuesday - Rest
Wensday - Legs and Abs
Thursday - Rest
Friday - Triceps and Chest
Sunday - Rest

Plus a 20 minute run everyday even on rest days.

Exercises: ( edit )

Biceps - Curls
Back - Rows, Chinups, Pulldowns
Legs - Squats, Leg curls, Leg extentions
Abs - Crunches, Weighted Situps
Triceps - Dips, Tricep extentions
Chest - Bench press, dumbell press, pushups, dips

 

[AJP]

Dude, maybe you have all of your muscles mislabeled on your anatomy chart you're looking at. First, all of the "bicep" exercises you listed, with the exception of curls, are "back" exercises...all of them.

Again, all of the "tricep" exercises you listed are "chest" exercises. Dips hit both, but are usually considered triceps more.

Try different angles for your chest, and switch between barbell and dumbells, don't always just stick to flat bench.

Maybe this will help, click on the body part for exercises
http://exrx.net/Lists/WtMale.html

Check this out for making a routine too, you need some shoulder work in there as well, you took that out from your last one, don't forget your traps too.
http://www.exrx.net/WeightTraining/Instructions.html

 

[Foostaple]

Alright I looked at that site and I made a new one. But theres way to much, I was hoping that you could reduce the exercises a little bit/add some good exercises I dont have listed. My main goal is to bulk and get alot bigger muscles. ALSO I need to know where to put deadlifts!

Sunday - Rest

Monday - Legs and Abs

Barbell Squat
Dumbell Lunge
Lying Leg Curl
Barbell Good Morning
Weighted Crunches
Weighted Incline Twisting Situp

Tuesday - Rest

Wensday - Biceps and Back

Dumbell/Barbell Curl
Dumbell Incline Curl
Dumbell/Barbell Prone Incline Curl
Concentration Curl
Bent over Row
Chinups/Pullups
Dumbell Shrug
Seated Reverse Fly

Thursday - Rest

Friday - Tricep, Chest and Shoulder

Flys
Dumbell Press
Barbell Wide grip Bench press
Pushups
Close grip bench press
Tricep extention
Tricep Dip
Barbell Military Press
Dumbell Shoulder Press
Lateral Raise
Dips - Chest and Tricep

Sunday - Rest