Of course Alxcr84 didn't lay out his currents individual workouts, with more information to work with; like how many exercises, sets, training at home/alone (sounds like it), etc. Most guy's who come here and want advice do the same thing. Is the future goal to just look good,being stronger than average, become a mass monster or powerful in lifts?
Is the time factor for more serious workouts going to be a problem, as how many days are you really free to give a good effort to training. Perhaps your body type (and CNS) will progress on fewer workouts in a week, say 2 or 3 at the most. Most guy's train too much per week anyway. remember that recovery is different for each of us. Another mistake that a majority of trainee's make is going to the point of failure on most sets of a exercise. Is the caloric daily intake enough to handle the body's requirement for daily normal repair and the capacity to handle progress muscle growth and strength increases?
Many options for short and productive workouts that can boost muscular development, and at times at an alarming rate, going with the K.I.S.S. protocol. Might suggest 5X5's as a start, with only one exercise per body part. Sort of like jump starting the body to begin making gains again. And avoiding any attempt of going to failure, on any set.
This will be like a back to the basic workout, which a lot of guy's try when all else seems to fail..again with 5X5's. If this even appears too much for your CNS, than drop down to 3X5's.
Upper body push/pulls in the same workout. Like BB rows and benches, though use which ever compound movement you prefer....inclines, dips, chins, lat pulls, etc. Finish will a tricep and bicep movement, if you wish. But only 2 sets each. Lateral raises are extensions exercises, so should not be included in this present workout scheme.
Lower body: truth be told, most BB'ers do not like doing leg exercises, except maybe for calves. But serious leg exercises will boost the metabolism into a higher gear. Which in return can advance muscle gains.
Might suggest the squat or BB Hack squat..5X5's. (Personal view injected here, take it for what it's worth: would suggest DL's, which are direct leg movement, when done correctly, but than again, most do not learn how to do them the correct way. Actually BB'ers never really need DL's from the floor, starting from just below knee level can work just as well. Unless going into PL'ing.) Add calves, if you wish.
Example:
Monday: upper body..push/pull
Wed: lower body
Fri: Upper body
Following Monday: Lower body
Wed: Upper body
Fri: Lower body
Alternate each starting Monday with upper or lower body. Try all this for 2 or 3 month, than go on to something different, if you wish. Good luck.
