Ok, here's my deal.
My heaviest (out of shape) was 240lbs in 1998. My trimmest is now at 198, current day. I am a newly-diagnosed Type 2 diabetic (stress-induced as per physician, not diet-related), so I need to take special precautions when using BB supplements. I no longer use protein shakes as rigorously as I had.
My routine is my own special mix that has worked for ME. I don't know or think it would work for anyone else, but it could be a starting point. I am not a personal trainer, so I take no responsibility for the actions resulting from any advice you may or may not choose to follow.
The sets I do are never more than 12 reps, never less than 4. If I can only do four on a max set, then I will stop and do another 4 after I rest. I do not take more than 90 seconds break between sets. I do not bring a cell-phone with me in the gym. I am not in the gym to fraternize with the Gotti wanna-bes or check out the shallow Staten Island bitches. I do not deal with bullshit. I go, I lift heavy, I go the hell home.
If I feel I fucked up a set, I DO IT AGAIN, CORRECTLY. I do not pussyfoot around my weights. I try to eat as cleanly as possible. Proper lifting form is important and vital to longevity in the gym.
A lot of the gym is mental. Attack the weights. If you don't want to go, GO. A bad day in the gym is sometimes better than sitting on your ass saying "Man, I should have gone to the gym." Of course, if you're sick or ill, that's a different story.
If you want to put on CLEAN size, watch your diet. It is a major factor in how you grow. Feed yourself to put on size, watch what you feed yourself to ensure the size is clean. You're a young guy with a TON of potential, Chris. You got a lot in your favor.
My split usually is as follows:
Day 1 -- Back -- My favorite!- Close-grip chinups (warm-up) x 10
- Close-grip chinups (warm-up) x 10
- Wide-grip chinups + 45lbs weight belt to failure
- Wide-grip chinups + 45lbs weight belt to failure
- Wide-grip chinups (bodyweight) to failure
- Single-arm Dumbbell rows (4 sets @ 10-8 reps each) Max around 100lbs now
- T-Bar rows (4 sets @ 8-6 reps) Max: 3plates
- Deadlifts -or- rack pulls (4 sets @ 8-6 reps) Max: 315lbs
- Close-grip pull-downs (3 sets @ 8-6 reps) Max: 260lbs
- To work the lats hard, I do an exercise where I'm kneeling before a pulley, pulling the triceps rope down towards my stomach while keeping my body upright. Light weight (<100lbs) will work well.
Day 2 -- Chest- Fascia stretching for 5 minutes
- Incline BB press Max: 275
- Flat DB press (Hammer Strength works too) Max: 110lbs (if I use hammer strength, it's 4 plates each side)
- Weighted Dips -or- Decline Hammer Strength Dips - bodyweight+45lbs or 3plates DHS
- Supinated DB flies Max: 40lbs
Day 3 -- Off/Cardio/Legs (when my knees are up to it)- Cardio: Running/Walking/Biking/Excessive masturbation/etc
- Squats, calf raises, leg ext, curls
Day 4 -- Shoulders- DB shoulder press Max: 90lbs ea.
- Lateral DB raise Max: 40lbs ea.
- Vertical BB raise Max: 105lbs
- I will then superset machine military press + machine lateral raise, and triple dropset
- Reverse pec-deck Max: 230lbs
- Shrugs Max: varies too much, depending on if my shoulder hurts
Day 5 -- Biceps/Triceps -- this part of my routine needs work- BB curl Max: 145lbs
- Hammer strength preacher curl Max: 135lbs
- DB Hammer curls Max: 60lbs ea.
- Incline DB curls Max: 40lbs ea. -- OUCH
- Close-grip Smith Press Max: 225lbs
- Skullcrushers Max: 90lbs
- Rope pull-down Max: 150lbs -- no need to go heavy
- Dips
Day 6 -- Recovery- Recover from excessive masturbation on day 3.
Day 7 -- Start at Day 1