Need a better lifting routine

[youngguy800]

     Hey I am a 130lb white male, skinny framed. I have been weight lifting for about a year and a half now and have gotten relatively tone (not too big, but tone). I was just seeing if any experienced guys on here have a good routine for a beginner/intermediate like myself. I started doing a little of everything 3 times a week, then did arms/abs then chest/back/shoulders/legs twice a week (which took like 2 hours each time to where I was ready to pass out). I am thinking about trying to revamp my routine into a 4 day split with a day of cardio (as my off day). Maybe something like 1-arms, 2-legs, 3-chest/back, 4- shoulders- 5- run, then repeat. I do 3-4 sets of 10-12 reps, also doing a little abs everyday. Any suggestions/advice/constructive criticism would be much appreciated. I wanna be as muscular as possible but mainly tone/cut. I would like something I can continue for life. I eat pretty healthy/take protein powder 1-2 times a day already.

[brice1967]

NOHARD has a point.  Small frame guys can only get so big.  As well, genetics has so much to do with how big you can get and what your muscles will look like.  I too will tell you to stay away from drugs.... short term fix to a long term issue.

Protein supplements are a good idea but I would suggest you take them at different intervals.  Obviously, eat as healthy as possible taking in as much protein as possible.  (Get fiber and some carbs too....)  About 30 minutes before going to the gym, take your protein supplement.  (Think of it as filling the gas tank.) 30-45 minutes after the gym, take your supplement again.  (Think of it as refueling.)  

As for your routine... don't be afraid to switch it up and do it often.  I stayed on the same routine for 2 years.  Got stronger than a horse but my mass building stopped.  I then switched my lifting routine every 3 weeks... different exercises every 3 weeks and I took a day off every 4th day.  My definition got a bit better and it accentuated the mass that I had put on.  Also, concentrate of lesser reps but more weight.  

Something that will help you too is start doing dead lifts if you aren't doing them now.  Have someone teach you proper form.  This exercise along with squats will seperate the men from the boys.  They are all body exercises and I do them about every 7-10 days and do both on the same day.  

Hope that helps... eating at the right times is important though... supplement 30 before and 30 after.

[NOHARD]

Hi Guy, Your problem is being small framed, from my days of body building, we had a couple of guys working out and one of worked woth the owner, he had got to a point but could not go any further, so I think you will big troubles gaining bulk, but dont go down the drugs sreet to meet what you want, big trouble if you do.
Any help
Good Luck