3day on ,1 day rest, repeat

4 sets 8-10 on compounds
3 sets on accessory lifts
I know it's a lot of volume but I'm trying to bring up my back and biceps since I didn't used to train them cause I was stupid lol and Didnt care about back till recently. Also I had an injury in my biceps and couldn't train them either till recently.


PULL**************
Pull ups
Bent over rows
1 arm dumbbell row
Bent over Laterals
Dead lifts.
Shrugs
Barbell curls
Dumbbell curls
Incline curls
concentration curls
Reverse curls
Hammer curls
Wrist curls

PUSH************************** **********
Flat bench press
Incline bench press
Shoulder press
Side laterals
Dips
Close grip bench press
Triceps kickbacks

LEGS*********
Squats
Front squats
Leg extensions
Leg curls
Calf raises