monday
Bench press 3x5
DB Rows 2x6-8
military press 2x6
barbell curls 2x6
skull crushers 1x8
tuesday
Squat 2x5
Dead Lift 2x6-8
ABS
Wed-off
Thursday
DB flys-2x12
lat pull downs 2x10 ---- PULLUPS
side lateral raises 2x10
tricep push downs2x10
friday
leg press 2x12
leg extensions 1x12
hyper extensions 1x12
ABS
Tell me how you feel about it..edit it as much as you like..
It's pretty all over the map. Kudos for two lower body sessions, but they're not really organized in any way.
I highlighted in red the crucial lifts. The best parts listed were the first two sessions. The first was basically an upper push/pull session, only without the vertical pull in it. The second session was a complete lower body session with the two major lower body compounds for pushing and pulling (and best overall strength exercises). With some removal of fluff and reorganization there are several options:
(1.) 3-day Upper/Lower Split
Ditch pulldowns, and replace with pullups. Move pullups to the first session so you have a complete upper push/pull session (bench covers horizontal push; military press covers vertical push; rows cover horizontal pull; pullups cover vertical pull).
Merge the two lower sessions. Use squats as your dominant push and deads as your dominant pull. Use leg press as pushing accessory and hyperextensions as pulling accessory.
Rotate the sessions in a 3-day split. If upper is A and lower is B then follow this rotation: Week 1 - A, B, A; Week 2 - B, A, B..etc
(2.) 3-day full-body push/pull split
Using the six core lifts I highlighted, create two sessions each devoted to pushing and then pulling. The push session would be squats, bench, military press. The pull session would be deadlifts, pullups, rows. Alternate as A, B, A and then B, A, B.
If you want to balance lower to upper body training 50/50 then maybe add a dynamic full-body lift like cleans, snatches, jump squats, etc -- but one that focuses on lower body or, better yet, posterior chain power.
(3.) 3-day Full-body w/ all planes of motion in one session
This is simple. Perform all six highlighted lifts in one session, three times a week. Because this would results in high volume, if you like you can divide push and pull lifts into two different volumes/intensities. For instance, in session A all the pushing lifts could be performed at 2 sets of 12 @ 15 RM, whereas all pulls could be performed at 5 sets of 5 @ 5-6 RM.
*with options 1 and 2 you could include some minor isolation work. Option 3 would be enough volume as is; isolation would likely lead to overtraining, if not just interfere with progress on your compound lifts.
*if you perform isolation it's wise to use different rep ranges/intensities. Higher reps tend to work better with isolation, as you're less likely to cheat, you can control the movement much better, and it won't contribute as much of a beating to your CNS as will the compound lifts
*adopt a periodization scheme. You have random rep ranges listed, but no rationale besides that they're common amongst bodybuilders. Write a plan. Orient your volume based on each lift as they pertain to you. Some people get better use with squats and deads at submaximal loads, while pullups they may prefer higher reps and avoiding failure sets.
Make sure your training progresses in some way.
