looking for a routine that will fit me..

Im looking for a new routing and im trying to get bigger/stronger

This is my old/current routine.

monday - chest

Tuesday - back/shoulders

wednesday - off

thursday - Legs

Friday - biceps/triceps



im was kinda leaning toward a 3 day split but ill stick with a 4 day one if you give me a good one. I want to do squats twice a week because my legs are really lacking in size and strength compared to the rest of me. I cant bench more than once a week because if i do it ends up over training me because my body heals slower than normal i guess. I would like to have 3 bicep and 3 tricep exercises included also. I do abs 3 times a week and run  miles twice a week and i would prefer not to run on days i lift but if its better for burning the fat on my stomach ill do it. Thank you for helping me :]

also possibly power cleans? what day would you have them put in?

[<font]Try the starting strength routine

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

Drop your idea and do a full body routine.  You will get much more from it.  If you want 3 bicep and 3 tricep exercises, I would recommend:

Bicep:
Bent Over Rows
Pullups
Standing BB curls

Tricep:
Close Grip Bench
Dips
Skullcrushers


Use isolation moves very sparingly

what do you mean full body? Do your whole body every workout?

Workout A:
Squat - 3 x 5
OH Press - 3 x 5
Deadlift - 1 x 5
Pull-ups - 2 x 10

Workout B:
Squat - 3 x 5
Bench Press - 3 x 5
Power Clean - 3 x 5
Chin-ups - 2 x 10

- Lift 3 non-consecutive days a week
- Alternate between workouts A and B
- Start out relatively light, and add weight to the bar in small amounts every single workout
- Eat a ton of food and don't stop following this routine until you can not progress anymore. 

In 6 months you will be very happy.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

Try a push/pull split if you're going for a 3 day split. Dedicate 1 day to your Push exercises- Chest, Tri's & Shoulders; 1 day for Pull exercises- Back, biceps, traps; then the other day for Legs.. make sure u have a day off in between each for rest or just cardio. Try that but switch up the exercises every time you hit the split to confuse the muscles.

the only problem with you routine brihead is that i cant bench twice a week. I tried that before and i would not increase my weight and when i did my second bench press of the week it would be a little bit weeker than my normal bench.

My routine when i did that was:

monday chest
tuesday -back    
Wednesday - biceps/triceps
thurday - shoulderslegs
friday chest

I would do very poorlyon friday and my max remained the same for a long time. I did my chest only once a week and i have noticed a stength increase. So i dont think benching twice a week is good for me.

and the push pull thing is good but i want to do squats twice a week because my legs  really need it.

i have been thinking and how is this?

Monday - Legs,biceps,forearms(or shoulders instead of forearms?)
Wednesday - Chest,shoulder(or forearms in stead of shoulders?)
Friday - Back,Triceps, squats

Any opinions on this one?

i figure then my biceps get an direct workout on monday and an indirect wokrout on friday and my triceps get an indirect workout on wednesday and a direct one on friday. And my legs get a big workout on monday and then get some squats in on friday. And my chest i can only do once a week :[

You will be much better off with a full body routine