So im training serious for the last 6 months, overall i see a nice progress in weights & body, but still i'd like to hear what you think about the routine i do: (Also lets see if there are still lifters in the misc lol)

A: (chest & shoulders & triceps & a bit legs)
regular grip/wide-ish barbell bench press 3 X 6
close grip barbell bench press 3 X 10
incline db bench press 3 X 8
squats 3 X 10
seated db overhead press (1 hand) 3 X 8
reverse fly 4 X 15
triceps pushdown 3 X 10

B: (back & biceps & legs)
pull up 3 X 7-10
lat pulldown 3 X 8
seated row 3 X 8
face pull 4 X 10
leg extension 3 X 8
seated leg curl 3 X 8
calf raise 3 X 15
bicep barbell curl 3 X 8
hammer db curl 3 X 8


*I do the close grip bench press for the triceps, sadly skullcrushers and triceps extension destroy my wrist.

*I do alot of legs because due to back problem i do only light-ish squats (thats why 10 reps) and no deadlift (please dont suggest doing it im aware to the benefits.)

*For abs and core i just do one of those 10 minutes workouts on youtube 2 times a week.

lateral raises not even once

I do reverse fly instead. from what im aware of, lateral raise works (by order of %): side delts, front delts, back delts, while reverse fly works: side delts, back delts, front delts.
So its a matter of what i want to work on more, the front or the back delts, and because i do alot of presses i thought its better to work the back delts.

You just keep repeating that? Need more variety, Op.

Y or side raise for side Delts
Rear flys or bent over DB flys for rears

just do PUSH, PULL, LEGS repeat

Doing chest, shoulders, triceps and legs on the same day is insane

IMO antagonist supersets are goat. For me i get better strength & posture when im hitting both. Push only makes me weaker & bracing harder & leave me feeling weird type of sore. I dont like it.

upper/lower/rest is the greatest split of all time.
Some studies show over 10 sets per muscle on a workout to slow down your gains. With that split youre getting 6-9 per workout. Then the studies show it takes 48hrs for muscle recovery, wich would mean every other day would be optimal in paper, but it doesnt take into consideration your actual recovery, cns, joints ect isnt the same rate as muscle.

Upper/lower/rest/rest is valid too, but i dont want to do that many sets per workout, in my experience it just hasnt worked as well. Menzer style, you stay super focused because you only have a couple sets to go hard on. Also leaving some gains on the table for the 2nd rest day, but if youre a really advanced lifter, then i think it would be a better choice & the recovery pays off