Old school push_pull

[Ry-Bread]

Monday — Heavy Pull
Tuesday — Heavy Push
Wednesday — Off
Thursday — Light/Moderate Pull
Friday — Light/Moderate Push*
Saturday — Off
Sunday — Heavy Pull
Monday — Heavy Push

Monday (Heavy Pull)

A1. Dead Lifts, 8 sets of 3
A2. Supported DB Curls (lean against one of the posts on the power rack so that the post sits flat against your entire spine and back of your head — it prevents you from cheating), 8 x 3
B1. Weighted Pull-Ups (full extension, of course), 8 x 3
B2. Straight-Leg Deadlifts, 8 x 3
C. Serratus Crunch, 3-4 x 8-10

Tuesday (Heavy Push)

A1. Front Squats (start with the bar at the bottom of your range of motion, i.e., you duck-walk under the bar, get in position, and lift up), 8 x 3
A2. Smith Machine Bench Press (wide grip, bringing the bar to the neck, just below the chin, Vince Gironda Style), 8 x 3.
(I know, I know, it's the freakin' Smith Machine, but it allows you to bring the bar to your neck with some degree of safety, which makes benching a good chest/mediocre triceps movement instead of just a good triceps/mediocre chest movement).
B1. Standing Overhead Presses, 8 x 3
B2. A2. Dips (forearm touches biceps in the down position), 8 x 3
C. Leg Press Calf Extensions, 3-4 x 8-10

Wednesday (Off)

Thursday ((Light/Moderate Pull)
A1. Romanian Dead Lifts, 4 x 6 OR 2 x 12
A2. Reverse-Grip EZ Curls, 4 x 6 OR 2 x 12
B1. Barbell or Dumbbell Rows, 4 x 6 OR 2 x 12
B2. Leg Curls, 4 x 6 OR 2 x 12
C. Unilateral DB Shrugs, (one side at a time), 4 x 6 OR 2 x 12
D. Rear Delt Flyes, (4 x 6 OR 2 x 12
E. Cable Crunches, 3-4 x 8-10

Friday (Light/Moderate Push)

A. Leg Press, 4 x 6 OR 2 x 12
B1. Bulgarian Squats, 4 x 6 OR 2 x 12 per leg
B2. DB Floor Presses (keep elbows tucked to emphasize triceps), 4 x 6 OR 2 x 12
C1. DB Flyes, 4 x 6 OR 2 x 12
C2. Triceps "Concentration" Extensions (lie on a bench with a dumbbell held overhead with one arm and lower the forearm across your chest until the dumbbell touches. Use the other arm to support and/or assist the working arm), 4 x 6 OR 2 x 12
Triceps "Concentration" Extensions
D1. Dumbbell Lateral Raises, 4 x 6 OR 2 x 12
D2. Overhead Barbell Shrugs, 4 x 6 OR 2 x 12
E. Seated Calf Extensions, 3-4 x 15-20

i did this a few years back but my diet sucked still made good gains. want to change my workouts up to stimulate some good gains...Any feed back ap

[Focusmen]

do this workout twice a day