OT workout crew assemble!!! Need suggestions on daily routines

someone who knows a frick ton more than me will surely chime in, but I'm pretty sure that a full day of just shoulders a day of just biceps isn't really the way to go.

im interested in what kind of leg workout you do to be able to run a mile afterwards. I have a hard time with steps after my leg workouts.

Watch that clean eating. I've heard too much of it can turn you gay. Then you won't have anywhere to go on Sundays.

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I was doing back lifts also buy i quit because any pulling motion really really hurts my rotator. As long as im not pulling any rows or doing barbell my shoulder doesnt bother me.

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This is a problem. If pulling hurts, you need to figure out why and address that issue.

You seem to be ignoring some of the most important muscles!

FWIW, I have generally adhered to a 3:1 Pull:Push ratio, and that has really helped with shoulder and posterior chain health.

If you are benching, you had better be rowing/pulluping/scap working too

Bis are a small muscle and easily overworked, you don't need one full day dedicated to just bis. If you want to hit them twice a week you could do something like back and bis together early in the week and then bis and tris together later in the week. Just remember when you're doing back that it will work your bis a lot with it so you'll only need a few bis workout to fully exhaust them.

If your wanting to add mass to your bis, imo the best workout is wide grip heavy straight bar, barbell, curls.

Also remember your triceps are much more of your arm muscle so be sure to hit them hard as well to make your arms look bigger.

Also if you're running a ton and not fat you won't put on mass easily. It's good to have cardio, but how much depends on your goals. Be sure to take in good carbs and protein before and after your workout.

Good luck.

Supersets and Dropsets for Biceps my man.

I got the hookup on legal HGH spray if interested.

Just made it through about a page and a half of this thread and fact: not a single jackass on the OT lounge knows what works for you and your body. Go out to Barnes and Noble and buy a few books on lifting that are written by people that actually know what they're talking about and have experience with training people that have different goals, body types, experience levels, etc. and read them cover to cover.

Anybody that tells you that there's a definitive way to reach your personal goals is full of shite or has no clue what they're talking about. After you research different exercises, methods, and workouts that you think might work for you, the next step is to do each one for a while and see if it gives you results. If it gives you results, stick with it for a few months and then find a new workout to go to because your body's going to adapt and the old workout is going to quit giving you results.

My advice is this: nutrition/bodybuilding/supplementation is ridiculously complicated and you're going to have to sift through a ton of pseudoscience and bro science even from so called experts so either be dedicated and put a ton of time into googling, reading books, sifting through bodybuilding websites or just go on bodybuilding.com and use their workout designer for your body type and goals. I personally think it's fun and interesting to read about and do trial and error but if you don't then there's nothing wrong with just finding a prefab workout from bodybuilding, although long term you probably won't see as impressive of results as learning how and why to do certain things.

Also sorry for the wall of text, just wanted to be thorough so you don't waste a ton of time in the gym and get nothing out of it