Sorry for the late reply. The page didn't send me a notification about your latest reply, and i was also thinking back and forth about your case several times =)
About a new routine - i normally don't like to change anything if you feel happy with it.
But when looking how often you hit some of those areas per week it could maybe be organized better, and less agressive grind on your joints (especially the rotator cuffs, which already make you problems)
I also miss a bit of rear delt exercises, which defenitally could help you with shoulder mobility and rotator cuff issues. (they often appear due to wrongly done exercises as well as imbalances with too much forwards pressing but not enough backwards pulling or pressing), and core / lower back exercises.
I just feel you could improve and do your health a favor at the same time. And you can always just test it out. Try it for about 1-2 month and if you don#t like it switch back or find something new. It won't hurt and you won't become all tiny either :P
I have crunched some numbers to show you what you are "currently" doing.
It often does not occur to ourselves if we do something out of balance unless we start to look at numbers or someone else has a look at it.
There are several things standing out right away:
- imbalances in the amount of training for each musclegroup
- the volume on some of them being beyond suggested amounts
- certain musclegroups missing to be targeted at all.
- too much pressing, too little pulling.
General rule of thumb is to give 10-15 sets per small musclegroup with about 30-60 max reps, same for big musclegroups with about 20-25 sets max per week and about60-120 reps max, which i think can be a tad higher depending on the exercises, but is a good rule to keep in mind.
You can see you are overshooting those numbers quite harsh in some musclegroups.
And when you look at yourself i guess you can tell easily which bodyparts you have worked the most. And i can clearly see you have a huge biceps and even the shoulders look small compared to it =) Which is no wonder when you look at how often and much you hammer your biceps hehe. (no critique here - just going over the status =))
And then it becomes gradually smaller the lower on the body we go.
To stay healthy and functional - even when going for a bodybuilding physique - i think it's crutial to work the body evenly and not neglect areas or overwork others.
To prevent joint issues, immobility problems and unproportional bodyparts in comparison to each other.
You can also see i have noted down points where i call it "indirect" - since you are lifting for several years already i guess you know what this means, since in many exercises not only one musclegroup is worked, but others in a secondary way too.
Those are normally exercises you can group together on one day. i.e. put triceps on your chest day, and biceps on your back day etc. That way you can hammer them nicely one day and give them rest until the next day for them comes.
Muscles don#t grow 'while' being hammered to dead, this is only where you set the stimúlus for them to see reason to grow, and the need to repair. But the actual repeair and growth happens on rest days. Which you make really hard for yourself, when you have basically every day everything targetted. (unless for the leg/back days, where more could be done for the lower back and core)
I think your joints would greatly profite from a change, as well as you actually might have more energy to do heavier sets or some more progress on some of this.
I don't like to tell people how to train, especially when they do it for so long already, unless they are open for a change.+
So if you'd like to try something new i could think and reorganize some things and move some stuff around, add some things.
Your call ! Let me know if you want me to do that - it never hurts to try :P
With best greetings, Crood