Ok Guys I am going too try out doing the following.
BACK MON/FRI . RACK PULL (MON). DEADLIFT (FRI) - V BAR ROW - CLOSE GRIP LAT DOWN
ARMS (BICEPS) MON/FRI . EASY BAR CURLS. - REV D/B CURLS. - HAMMER CURLS
SHOULDERS MON/FRI . MILITARY PRESS (MON) SMITH MACHINE OVER HEAD PRESS (FRI) . B/B UPRIGHT ROW . BENT OVER CABLE LAT RAISE.
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LEGS (WEN/SAT) . SQUAT . LEG PRESS . SEATED ONE LEG CALF RAISES (WITH D\B WEIGHT WEN) . SEATED TWO LEG CALF RAISES (WITH BARBELL SAT)
CHEST +(TRICEPS) (WEN/SAT) . BENCH . CABLE FLYS . INCLINE BENCH (WEN) DECLINE BENCH (SAT) . CABLE TRICEP EXT.
CORE (WEN/SAT) . HANGING LEG RAISE . SIDE PLANKS (WEN) CABLE CRUNCH (SAT) . PALLOF CABLE PRESS.
This will hit all muscle groups twice a week which gives between three and four days rest for each muscle group was thinking four sets of each on bigger muscles three on smaller and five sets on legs. Then change all the exercises every five weeks to hit at different angles except the main staples like squat. deadlift. bench etc.
I have just started (2 weeks in) a 600mg test e / 300mg Deca pw split pin sat/wen cycle. got cals running at approx 4000pw so I am hopeful of some new (slow and steady) gains in mass looking for mass over strength so 6-12 rep range .
will of course keep my gym brothers informed along the way.
P.S Thanks again for your in put as always its very much appreciated