I was doing this routine:
Monday - Chest/Back
Tuesday - Abs
Wednesday - Legs
Thursday - off
Friday - Shoulders/Arms
Saturday - off
Sunday - off
How would a compound routine fit in or what would be an example of a good routine with mostly compound exercises.
If your happy with 3 day a week training then try the following, and do the big heavy lifts first while your fresh;
Monday- Bench, Incline, Barbell Rows (wide Grip), Single arm dumbell rows, Dips (Use weighted if you can get 25 easy) Pull ups-2-3 sets of wide grip and 2-3 sets of close grip (again add weight if you can do 30 easy)
Tuesday-Off
Wed- Squats, Dead Lifts, Hack squats, Leg extensions, leg curls, Calf raises if you have it in you throw in some abs or a leg press.
Thurs- Off
Friday- seated military barbell press, Arnold shoulder press(look it up if uknown to you) Close grip barbell bench, straight bar curls (or whatever bicep you enjoy) Tricep routine of your choice and I usually like to finish off with standing upright barbell rows as it hits shoulders, biceps and traps...
Unless your using anabolic of some type, workout should be 60-75 min tops. when Im off everything I stay at 50 -60 min of weights and 10-15 of cardio... but that is entirely depending on your body type, experience...etc...