Routine

[jg42058p]

Hey,
This is my routine I am thinking of doing.

My stats:
26yr old white male
Weight 209lbs
6ft tall
about 14% body fat

I used to lift a lot of weight years ago, but I stopped lifting for a few years.
I started lifting casually over the past 2 months, and my strength has come back. I can bench press my own weight for a single rep.

Goals: build muscle, drop to 5% body fat over long term. I don't care about building my legs up.

Diet: 2500-3000cal/day
150g-200g protein, healthy fats (vegetable oils), whole gain/wheat carbs, lots of fiber vegetable greens

3x weight lifting a week

Day1: Chest and triceps (20 sets total - 11chest, 9 tricep)

Chest - 6 set flat bench
Triceps - 3 sets close grip
Chest - 5 set incline bench with dumbbells
Triceps - 3 sets lying tricep extension with barbell
Triceps - 3 sets behind the head seated tricep extentions

---
Day 2: Back 20 sets
5 sets Pull ups
5 sets chin ups
5 sets close grip seated rows
5 sets wide grip seated rows
Abs - 6 sets
---
Day 3 Jogging 30-45 min
Day 4 Jogging 30-45 min
-
Day 5: biceps, forearms, shoulders 20 sets

On the preacher bench:
5 sets Preacher curls
4 sets over hander curls (for my forearms)

On the flat bench:
3 sets forearm wrist dumbbell curls (hand hanging off the edge of the bench, raising my wrist with the dumbbell)

Shoulders (side deltoids):
4 sets upright rows
4 sets standing flies

Abs: 6 sets crunches
-
Day 6 jogging 30-45
Day 7 jogging 30-45

[BareKnuckle]

What are your training goals? What I mean to ask is, are you training for something specific?
Without knowing that, I can't say much about your training split.
I would like to throw out the general advice of adding squats and deadlift.
I am not suggesting this so that your lower body receives more attention (as you stated you don't put that at priority), I just suggest it because doing these compound movements really taps your CNS, and as a result your body will secrete more natural testosterone and growth hormone, as well as aid in your upper body seeing better results (the reason for lower body stimulation resulting in better upper body gains is that, put simply, your body is a proportionate machine and actually tries to avoid developing in an unbalanced way, so if your ignore your lower body completely, it will have a negative effect on your upper body).
Hope you see the results you seek.

[jg42058p]

My goals are basically just gradual mass and strength increase on my arms, shoulders, back and chest.

I'm actually still in the cutting phase as of now - I want to lose about 20lbs and get to 5% body fat. There after I want to build muscle, while still doing a lot of cardio.

Dead lifts were always very hard on my lower back. I was scared i would hurt my lower back by doing them. They gave me sharp pains in my lower back.

Aside from not caring about having ultra strong legs, I also don't want to mess with my running routine (i.e. not being able to run for several days because I let my legs heal from squats.) I don't think I'd have enough energy or time to go jogging and lift the same day. I want to go jogging 4 days a week.

I am aware of how dead lifts and squats stimulate testosterone & growth production.

[jg42058p]

Oh - I should add I'm not training for any type of sport or anything.

Just want to look good with some nice muscle

[BareKnuckle]

Well, go with what feels right.
You know your body better than anyone else. You will be able to feel what is or is not working. As long as you are putting in the work, the results will come. As long as they are the results you want, there is no down side.

[Slinjim]

I have always found a full-body regime to work quit well after a long peroid off, esp if trying to lose bodyfat.

It would still be 3x a week as your doing now.
I would do something like this:

WEEK 1 & 2 (3 sets/12-15 reps)
WEEK 3 & 4 (3 sets/10-12 reps)
WEEK 5 & 6 (3sets/8-10 reps)

Incline bench
Flat bench
Lat pull down
Rows
Close grip bench
Tricep push downs
Shoulder press
Lateral raises
Shrugs

Then after this I usually go to a split routine also using the principle of progressive loading.