Before i blabble on id just like to say in the past few weeks ive already gained alot of usefull information, and have also started eating alot better and started seeing good results so Cheers.
Ive been training now for about a year,but due to my job can lose access to weights for a few weeks at a time,in which i usually just do cv and improvised exercises.
And also not really stuck to a routine,and doing mistakes like missing out muscle groups and over training others eg:used to do abs every time ect.The last Month or so ive pretty stuck to this routine which is pretty much Big K's Intermediate Workout but have chopped parts in/out due to the equipment in my gym ect .

Hopefully this is a sane training routine? And just asking for any advice you can give please?
Cheers


MONDAY; CHEST & BICEPS
PRESSUPS (WARM UP 20-40)
FLAT DUMBELL FLYES                              
DIPS/FLAT BENCH PRESS              
INCLINE BENCH/INCLINE DUMBELL PRESS
CABLES

21’S
PREACHER CURL WITH EZ BAR
SEATED ALTERNATE DUMBELL CURL


TUESDAY; LEGS
THIGH EXTENSION
LEG PRESS
SQUAT
HAMSTRING CURL
SEATED CALF RAISES
STANDING CALF RAISES

THURSDAY; SHOULDERS & TRICEPS
DUMBELL SIDE LATERALS
STABLELISERS(Not sure of official term sorry)
BENT OVER DUMBELL REAR LATERALS
SHOULDER PRESS (not behind neck)

TRICEP ROPE PUSHDOWNS
INCLINE EZ BAR EXTENSIONS TO FOREHEAD
BENCH DIPS

Friday
BACK & TRAPS
HAMMER STRENGTH PULLDOWNS
BENT OVER BARBELL ROWS
T-BAR ROWS
CABLE ROWS
SHRUGS

Again as Big K's 4 sets on first ex then 3 ,reps between   6-15 (All though at the moment using between 15 to 20 on Shoulders due to being weak)

Abbs Once a week various exercises

Cv 2-3 times a week at various pace

If you have intermittant training and ar still looking to gain i personally would put the compound/power movements first, flat bench, squats, shoulder press etc and give those maximum efforts, i would also drop one back exercise and put a set of deadlifts at lower reps 8 down to 6.

Quoted Text

All though at the moment using between 15 to 20 on Shoulders due to being weak

Doing 15 -20 reps will never gain you strength, drop the reps, although i never do 15 reps of any weight movement apart from calfs/abs, 6-10 better for me.

Thanks for that ,but ive read previousley that its good to do the non compound exercises first to make sure the muscle is warmed up?

you can injure yourself when doing non compound exercises if you dont warm up, do some warm ups first, stretch ect.

Workout looks pretty good to me. The only thing I would really change is to put Bi's with back, I don't do push and
pull on the same day, either or.
I agree with Romper about the main mass builders such as Squats, deadlifts and maybe bench press. To get a good
power base you need to do the power movements. Its good but I would do a dedicated session for those. i.e. do just squats for legs one day, do deadlifts for back and overall mass on another day. You could tag on some pulldowns or
similar for back after the deads if you like. Providing you go to the max, minimum 6 reps for 2 or three power sets
after your initial warm up sets, and really go for it, you shouldn't have enough left in the tank to do much more after
you have finished the compound movements ! Your warm up sets should be tough, start as around 15 reps for a set,
add weight and drop to twelve, then 8, and finally your "working" sets of 6-8 reps. Each set should stop you at the
required number of reps, not you stop just because you get to a number you have in your head! It may take a
couple of workouts to get the weights right for you.    
As far as bench press is concerned I would do incline, not flat as I don't see them as a great bodybuilding tool.  

Thats my take on it.

Reaper.  

Cheers lads much apreiciated

MONDAY; CHEST & BICEPS

PRESSUPS (WARM UP)           25-40
INCLINE BENCH/INCLINE DUMBELL PRESS     12, 10, 8, 6
DIPS                             3 times 10-15
FLAT DUMBELL FLYES                                           10, 8, 6
CABLES                                         10, 8, 6, (then 1 triple drop set)

FLAT BAR                           12, 10, 8, 6
PREACHER CURL WITH EZ BAR (2 sets close grip, 2 wide)
SEATED ALTERNATE DUMBELL CURL 10, 8, 6
(Every now and then finish off with 21s)

TUESDAY; LEGS

SQUAT
THIGH EXTENSION
HAMSTRING CURL
LEG PRESS
CALF RAISES

THURSDAY; SHOULDERS & TRICEPS

DUMBELL SIDE LATERALS   12, 10, 8, (1 triple drop set)
SHOULDER PRESS (not behind neck)   12, 10, 8, 6
STABLELISERS       10, 8, 6, one forward one back
BENT OVER DUMBELL REAR LATERALS 12, 10, 8, 6

TRICEP ROPE PUSHDOWNS     12, 10, 8, 6
INCLINE EZ BAR EXTENSIONS TO FOREHEAD   12, 10, 8, 6
BENCH DIPS      3 times max


FRIDAY; BACK & TRAPS

DEADLIFT
PULLDOWNS    12, 10, 8, 6,
BENT OVER BARBELL ROWS 12, 10, 8, 6
CABLE ROWS   12, 10, 8, 6
SHRUGS

Abs once a week various
and cv 3 times a week varying    

This is how ive changed it around on the advice from you guys but have kept push and pull together (soz ),so could you plz tell me if this is better?and also not to sure about the amount of sets and reps on the blank items,ive started following one off the diets that was posted and feeling good of it and also not ignoring some of your advice just that my gym doesnt supply everything so have to chop and change.

Also i take Protien ,and Sci Mxs TestoMethox anything better?(Im 25 ,13 stone  ,6 foot)Looking to put  wieght on and ripp up but through my job need to keep my cv at a good level? Cheers lads