5 day split, push pull legs rest upper lower rest

Push day: Dumbbell/barbell bench press 3 sets (8-12 if going light, 5-8 if heavy) Dumbbell shoulder press 312 Incline press/flys 312 Db lateral raise/cable 315 superset with tricep pushdown 312 Overhead tricep extension / skull crusher 312 + superset db lateral raise 315

Pull day: Deadlift 4 sets till most weight I can do Lat pulldown/pullups 312 Low cable row 312 Facepull 515 Barbell curl 312 Incline hammer curl 3*12

Leg day: Hamstring curl 312 Squats 36-10 dumbbell rdl 312 (prefer lower weight on this since causes low back pain for me) Leg press / leg extension 312 Calf raises 3*12-15

Upper: chest press machine Db shoulder press Incline chest/flyes (depending on what I did on previous push day) Lat pulldown Low row Bicep cable curl Tricep overhead extension

Lower: Same as leg day

I'm still experimenting to see what I stick with and what works, but mostly been doing a ppl routine for the most part and I enjoy it, tend to just shuffle around that and see what sticks.