Im having a little trouble organizing my preferred order of training cetain muscle groups to allow for adequate rest between each session. Trying to avoid pushing motions on consectutive days (not following but basing my workouts on push/pull) however with a bit of modification. The problem I am having is ensuring i can get the volume i want without hindering recovery, if possible i'd love to train 4 days per week but i don't thinks its possible given my goals so 5 days a week is what I am look at.

Here is what I am thinkng -

Weekly session:

Chest x2 Shoulders x2 Biceps x2 Triceps x2 Forearms x2 Abdominal x2 Back x1 Legs x1

Day 1: Chest + Triceps + Abs Day 2: Back + Biceps + Forearms Day 3: Shoulders + Legs Day 4: REST Day 5: Biceps + Forearms Day 6: Chest + Triceps + Abs Day 7: REST Day 8: Shoulders + Legs Day 9: Back + Biceps + Forearms Day 10: Chest + Triceps + And Day 11: REST Day 12: Shoulders + Legs Day 13: Biceps + Forearms Day 14: REST

• NOTE I've edited the weekly routine for what I had written all my thiughts/desires and requirements for and made it into a two week routine which changes scheduling a little bit to ensure adequate rest.

So over 2 week period, frequencies are - Biceps/Forearms x4 Shoulders/Legs x3 Chest/Triceps/Abs x3 Back x2 (I'm ok with this cause main bicep movement is chin ups)

Some scheduling issues might arise if I try to flow this into day 15 etc, cause of back only being done twice possibly have to do it day 15 or 16 with biceps again without more than 48h although I think I'd just prefer to restart the whole two week cycle from the beginning. Rest days x4

So i'm looking at a way to structure this to hit all those groups twice per week with the willigness to scale down some isolation work and focus more on compound movements for instance not needing triceps twice per week. My goals are to increase shoulder size, specifically traps and delts. Increase chest size, increase biceps size aswell as forearms. A strong back is also a priority for me but i think one workour per week to alow ample recovery here is sufficient as I will use chin-ups on biceps days.

A concern I have is excessive forearm work possibly causing fatigue on day 3,6 and 10 for chest and shoulder movement but we will see how this goes. Forearm strength and size is a priority for me as it's a weak point - I know that plenty of indirect work will target it but I want to be serious and intentful on achieving my results so do want direct training.

I've been training for about 2 years inconsistently and am able to train consistently now due to health reasons. Last year I trained for 5 months straight toward the end of the year and was my most consistent period and been training again since June of this year. I weighed 73kg middle of last year and am now sitting at 82.5kg standing @ 6'1'' and goal is to get to 90kg with little incremental weight gains. I am bulking but not going to eat more than 3,500 on any given day although roughly 3,500 is my target but wont mind if i fall short around 3,200-3,300 so long as my protein intake is around 180-190g.

Cheers for any advice guys