Another annoying my workout post

[Angelus]

Hi guys
I have been reading the forums for a while but have never posted so i would like to start of by saying thank you for being such a helpful bunch lol

I am going to post a workout schedule for critique, but before that let me say I have done SS, TM and a good few others, so please don't direct me to those (yes I know they are awesome but Im looking for something specific)
Pretty much I have been off of workout for a while, I lost my mojo and I want to get it back lol
Out of most workout routines I followed, the ones I got good gains from and overall enjoyed the most (what is the point if it isn't fun? lol) was a combination of the basic compounds with some lighter iso moves afterwards.
The reason I chose to do biceps is because I love to do curls, simple as that, triceps more because they need it.
If I switch the workout bi weekly, I will probably change the iso to a different body part

sadly I don't know the name or remember the moves of the workout I used to do so I made a mock up as best I can
and I would be so grateful if you guys could adjust it for me if you think it needs it and point me in the right direction.

thanks

Monday:
Squats 3 X 6-8
Standard Deadlift 3 X 6-8
Flat Bench 3 X 6-8
Pullups 3 X 6-8
Barbell Overhead Press 3 X 6-8
Barbell Curls 2 X 8-10
Tricep Chair Dips 2 X to Fail

Wednesday:
Overhead Dumbell Press 3 X 6-8
Romanian Deadlift 3 X 6-8
Front Squats 3 X 6-8
Bent-Over Rows 3 X 6-8
Dumbell Bench Press 3 X 6-8
Incline Dumbell Flys 2 X 8-10
Calf Raises 2 X 15

Friday:
SLDL 3 X 6-8
Decline bench Press 3 X 6-8
Reverse Grip Bent-over Rows 3 X 6-8
Hack Squats 3 X 6-8
Seated Behind Head Shoulder Press 3 X 6-8
Dumbell Curls 2 X 8-10
Overhead Tricep Extensions 2 X 8-10

The plan would be to follow that for two weeks, then possibly make an alternate workout keeping the same theme, just variations on the same compounds, for the next two weeks then switch back etc. etc.
I will also ask if you guys think it would be better to dumb this down to two workouts in an
A-B-A
B-A-B schedule for two weeks then just make another for the next 2 weeks?
or perhaps you don't think i need to switch bi-weekly at all ?

If you have your own workout like this feel free to post it
And if you can recommend any variations of the exercises in here for week 3-4, that would be welcome too, thanks
and sorry for the long post :jump1:

 

[Habib]

Looks decent, much better than what I've seen in other posts. You can periodize it with a strength week and a fat loss week if you'd like. Basically just switching up rep ranges, cadence, intensity.