Hi all, This is my first post here so i will give you ann example of my routine and please feel free to give me advice and suggestions.
Monday Back and biceps
pullover machine
hammer pulldown
hammer low row
tbar row
shrugs or hammer deadlift
machine preacher
cable one arm curl
wrist curl
reverse wrist curl

wednesday chest delts and tris

pec dec
incline press
cable or db inc fly
decline press
seated laterals
incline laterals
rear delt machine
upright row or seated press
overhead tri ex
pushdown

friday legs

Leg ex
hammer squat
Leg press
lunge
lying leg curl
standing leg curl
stiff leg deads with dbs
standing calf raise

I do 1 to 2 very hard sets with drops if i feel i need extra work.
I used to train Hardgainer stlye but i did not gain as much i thought i could.It built a good base but after a certain point i felt i was hurting myself with the heavy weights (for me anyway ;D) and felt going a bit lighter and using a few isolation movements upped my muscle mass a bit
Here are my stats (dont laugh :D)
Height 5.7
weight 13.8 stone
Chest 44 inches
biceps just under 16 inches
calfs 16 inches
thighs 24 inches
waist 33 inches  ::)
Not bad compared to what it was last year.Once again any advice would be welcome.Cheers guys

Your training split looks pretty good. The only things I wouldnt do personally are the lunges and wrist curls. Lunges I would only use pre contest and I never do the wrist curls - I feel you get enough forearm work from heavy back and bicep training. How long do your workouts usually last for?

hey mate you got more weight behind ya than i have  :B damn im like 150lb with max 40" chest mind only just got into training might try out your routine

Cheers for the reply guys.After my leg workout tonight i had a chat with the owner and he seems to think i should go for higher reps and focus more on the muscle.I have always been obsessed with heavy weight so i guess a change of plan might give me a boost.
He suggested i increased my sets to 3 and hit each body part with different set and rep ranges.I post the routine later as i looks good and it can be done in an hour compared to the last one which lasted for over an hour. I squatted 3 plates and 15kg a side on the hammer squat tonight for two sets of 10.Its a new pr for me.Legs feel like jelly now.

Hi Taff,
Nice to hear your progressing - that a good sqaut! Yeah weight wise, always go as heavy as possible for at least 6 reps - but form is the key - if your muscles arent in full control of the weight throughout the movement, and you cant feel your muscles working then you are most definately traing too heavy.