My current routine is a 3 days split:
Bench press 3-5 sets 5-15reps (adding weight each set)
Pullups 5xas many as possible
Incline dummbell press 3x8
Some type of rowing 4x8
Another type of rowing 2x10
ATG squats 5 sets 5-15reps adding weight each set
Stiff leg deadlift 5-15reps adding weight each set
Hamstring leg curl 3x8
Lunge/one leg squat 3x8
Calve raises 5-8 sets of 2-4 exercises with 5-20 reps
Military press 5 sets with 4-8 reps, adding weight each set
High pull 5 sets of 4-8 reps,adding weight each set
Incline one-arm laterals 3x10
Curls 3-8 sets 2/3 exercises
Tricep extension 3-8 sets 2/3 exercises
I also do some isometric ab work (planks, ab wheel) around once a week
I also do some external rotations every so and then[/quote]
Well, first of all, I like your routine. Very basic, very solid. Just a couple of thoughts:
Consolidate the lifts into a push/pull/legs split. Choose the upper body push that contributes the most to your size/strength, make that you primary lift for the day, then work the rest of your pushing exercises at a lighter level, perhaps more for a cumulative fatigue/pump effect.
Same for the pull and legs. This would give you more rest between similar lifts. You could even make a second rotation of primary and secondary lifts and rotate between the two.
Another idea would be to add in a second leg day (assuming you aren’t participating in any sports and can recover well enough). This would insert more rest between days that target the upper body and provide more stimulation for the lower body. You could also apply this to the first suggestion.
I don’t know if this would help because, as I say, I already like your routine. But I thought I’d toss it out there.