I'm upgrading my routine from a way more basic lifting schedule but I'm a little lost on which exercises I should add in, mostly I just do 3 to 6 sets per exercise from 12 to 6 reps. Right now I am thinking:
Day1: Upper back / Biceps/ forearms
weighted pull ups
ez curls
the rod attached to a weight by a rope that you roll up
Day2: Chest / triceps
bench
smith pec dec isolation machine (i hate flys)
skull crushers
Day3: Legs / Abs / Lower backs
deadlifts
light lowbar squats
leg press machine
hamstring curl
ab work
Day 4:Shoulders/ traps/ Calves
seated overhead press
shrugs (i'm kind of lost here, I'm doing about 425 by 10 and it just seems that there should be a way to do them with less weight but the same amount of work by a change in mechanical function)
calf presses (i'm lost here because everytime that I do them I pretty much max out the machine or have to load up the bar with plate after plate)
Day 5: Rest
5'8''
193lbs
13-15% bf
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