i have been lifting for about 5 years now so i know what i am doing there, but what i was wondering is what should i focus on while lifting and if anyone has a good routine and owuld like to share it, that would be appreciated
Here is a whole body workout you could try that uses compound lifts. 3 sets of 6-8 reps each.
Pull ups (if you can do more than 10 reps then add resistance).
Incline bench press
Clean and press
Alternating barbell lunges
Dips (if you can do more than 10 reps add resistance).
medicine ball woodchops
Hanging leg raises