I am 17, 5' 10", 205 lb. and follow a three day a week "strength" routine" I made based on my opinions on strength training and genetics. I currently follow this routine and have since around January. They include most recent weight and reps:
Leg Press: 1 warmup, 470x8x6x6
"Arnold" Press: 70x3x3x3x2
Side Dumbbell Press: 65x5x4x3x3
Barbell Curls: 110x6x5x4x4
Bench Press: 135x10, 185x5, 205x5, 230x1, 240x1, 230x3, 235x3, 245x1, 255x1, 275x1, 210x8
Dumbell Press: 95x4x3x3
Dumbell Flies: 70x5x7x5
Deadlift: 225x5, 315x5, 405x3, 445x1
Close Grip Tricep Press: 115x12, 220x3x3x3x3
Skullcrushers: 60x10, 100x6x5x4x4
Single arm lat pulls: 50x10, 140x3x3x3x3
All other days are rest and I incorporate abs one day a week, usually on saturday.
I would normally do squats but I have Osgoood-Schlatter's Disease in my legs and they ain't what they used to be. Heres a link explaining it: http://www.mayoclinic.com/health/osgood-schlatter-disease/DS00392
I just want to know any of your opinions and what I can do to possibly get more gains. I may do a "strength" routine but my genetics allow me to get big!!