I've had the same routine for about a year, due to my limited equipement. I only have two screw locking dumbells and one 6 foot barbell. I current use a three day split, mwf, as follows: Monday: Pushups suppersetted with chest flies Lunges Perfect Curls Wednesday: Deadlifts Rows Miltary press OR Raise arms to parallel, laterally, cross your arms infront of your body, return to lateral. Repeat. Friday: Close grip pushups supersetted with kickbacks Shrugs Calf raises
So! My short term goal is to drop my bodyfat while maintaining my LBM. Longer term goals including gaining 10-20 pounds of muscle, raising my strength to weight ratio, and increasing my explosive strength. Any suggestions are appericated!