i do all of what you just said^^ this is my current training program ill just paste it from word. tell me what yall think of it..
Day 1-Chest/Biceps:
• Flat bench press 12,10,10,8
• Dumbbell bench press 3x10 (superset with dumbbell fly)
• Decline barbell press 2x12
• Incline dumbbell press 3x12
• Incline dumbbell flys 2x12
• EZ Bicep curls 12,10,10,8 (superset with hammer curl)
• Alternative dumbbell curl 3x12
Day 2-Back/Triceps
• Barbell rows 12,10,10,8 (dropset)
• Deadlift 10,8,6
• Pullups (with added weight) 4x12
• Lat Pulldown 4x12 (dropset)
• Dips (with added weight) 3x12
• Skullcrushers 3x12 (superset with 20k plate extensions)
• Cable pulldown 3x12
Day 3-Shoulders/Traps
• Standing barbell press 12,10,10,8 (dropset)
• Cable side laterals 2x12
• Dumbbell side laterals 4x12 (superset with front lateral)
• Barbell Shrugs 3x15
• Dumbbell shrugs 2x15
Repeat cycle. (Add legs and abs on any of 3 days)
• Sprint training once every 2 weeks
• Add power/strength day once every 2 weeks. SQUAT/BENCH/DEADLIFT/CLEAN/PUSH PRESS 3X4-6.