T Nation

New Routine Needed

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!