Need help for a new workout program PLEASE

[lucas7]

Hey guys i would really appreciate some help creating a new plan from someone that knows how to put on some seious muscle for my height, age, weight and experience.

I am...
24 years old
192cm
84kg in the morning before i eat
Been lifting 3 to 4 days a week with dedication for 7 months

Was 70kg 7 months and then got up to 87kg but with changing weight programs trying to find what works best and busy work went down to 84kg so i need some profffesional help PLEASE

and yes i know Eat big, Lift big and Sleep good

I usually eat around 3200 to 4000 calaries a day
i aim for around 400g carbs 300g protein 60g fat
but ill leave that for the diet section


I AM STUCK TRYING TO CHOOSE BETWEEN:

3 DAY A WEEK FULL BODY WORKOUT
OR
A SPLIT SUCH AS CHEST/SHOULDERS/TRIS THEN DAY OF THEN LEGS/BACK/BICEPS THEN DAY OF THEN REPEAT

[lucas7]

This is what i look like atm

[t-gunz]

i think a split would be good mate. you can really focus on the muscles.

have you got a split you have thought of doing? post it up in detail for more assistance

[lucas7]

Work out 1 - Chest, Shoulders, Triceps
Decline bb bench
db flat chest flye
seated military bb press (front)
bb upright row
Close grip bench
Skull crusher behind head

DAY OFF

Work out 2 - Legs, Back, Biceps
Squats
Lying leg curls
Standing rocking bb calf raise
Long bar row
V-Bar pull down
Concentration curl
Zottman curl

DAY OFF

Work out 3 - Chest, Shoulders, Triceps
Incline bb
Standing cable flyes
V-Bar puch down
Tricep kickback
Power partials
Rear delt raise

DAY OFF

Work out 4 - Legs, Back, Biceps
Donkey calf raise
BB Lunge
Deadlift
Reverse grip bent over row
Chin ups
EZ Bar preacher curls
Hammer curls

DAY OFF

THEN REPEAT

Not sure of the reps yet or if thats to many exercises, what do you think ?

[Little76]

What are your current 1rms on the squat, bench and deadlift?

[lucas7]

on the last set of 4 i do 110kg squat for 8 reps
on the last set of 4 i do 120kg deadlift for 6 reps
on the last set of 5 i do 70kg flat bb bench for 8 reps

[lucas7]

Im guessing that 1rms means 1 rep max's ? if so i have never tryed 1 rep max's for any lift out of fear of injury