Some New Workout Ideas, help me out here guys.

I have the template of what I am going to do and even some of the ideas for exercises I will use but I would appreciate some suggestions. Now first off, I dont want the usual you need to squat and deadlift, I dont do that anymore due to prior injuries. Anyway, here is my plan so far. I use the Push/Pull method in the same day, one compound push and pull.

Day 1
Compound Push Exercise(3x3-5)-Probably a dumbell flat or incline press
Compound Pull Exercise(3x3-5)-Some sort of chest supported row
Lowerback Work(3x8-12)-Some sort of hyperextension type exercise
Abdominal Work(3x8-12)-Decline situps or that weighted situp machine

Day 2
Dumbell Step Ups(3x20)
Leg Press(3x8)
Leg Curl(3x6)
Seated Calves(3x12)

Day 3
Compound Pull Exercise(3x6-8)-Some sort of chin or pullup
Compound Push Exercise(3x6-8)-Probably Dips or Dumbell Overheads
Oblique Work-Oblique crunches or twists unsure of sets/reps
Abdominal Work-Knee Raises unsure of sets/reps


What else guys??? I am really trying to strengthen my core as much as I can right now... I want to build some good stable, dense muscle.

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If your goal is to build that thick, dense muscle, then your best bet would be a PLing routine. That is what i'm trying to do right now.

What does your workout schedule look like? 1-2-3 day workout then 1 day rest? then repeat?