need some help bros

[nice_guyeh]

Last summer busted my hand up and stopped working out
didnt lift any thing for 2 months. Cast on + period after where hand was not correct.
since then i havent been in a committed routine.. slacked pretty hard, went to the gym few weeks ago with a bud.
Dear lord my bench was rufffffffffffffff

time to get into shape..
but i dunno, i need some motivation doods

gimme a workout plan. i can access a gym, im down for home workouts etc..
4-6 days would be sick

help me out guys, i feel like if a workout plan is stuck in my face i will feel obligated to do it! thanks a lot!

edit, heres some info
prob around 170 atm
looking to pack on some muscle, strength not endurance. Legs are not a huge priority.
like to focus on arms, chest, shoulders, core.
legs sure, no squats plz my knees dont agree with em

 

[Krueg]

Well, I hate to tell you but, Squats are what you need to grow and are the best workout for your legs. They are there from the beginning level to advanced level. Squats are mentally and physically tough, but you gotta man up and do it if you want to add mass and strength. With correct form.

Now, some will disagree and wont do squats, thats fine, use a leg press instead. Most will tell you to do heavy compound lifts to get big. This is true, but if strength isn't your main goal, you can still build muscle with a body building routine. As long as you include some compound lifts, follwed by some heavy days.

 

[.rattlebg]

http://www.bodybuilding.com/fun/shortcut-to-size.html

i started this a month and a half ago. i feel amazing. replace squats or whatever with leg presses or extensions.

the good thing about this routine is that youll start off with higher reps so you can get back into it. you have to watch the video about how the microcycles work, to understand this routine.

 

[nice_guyeh]

thanks guys. that routine looks sick