okay so currently im doing a upper/lower split twice a week ( so 4 lifting days a week) my current exersizes are
dumbell flat bench press, straight back seated row incline barbell bench press, lat pull down (front) , dumbell seated shoulder press, barbell upright row (trying to switch to lateral raises), skull crusher triceps extension, dumbell curls and dumbell shrugs this is my upper body day
squat (somewhere between ATG and paralell), conventional dead lift, leg press, lying leg curls, standing calf raises, seated hip adduction, seated hip abduction, incline sit ups (im not bringing my elbows to my knees), 45 degree side bends and leg raises ( full hip flexion) this is my lower body day
now im going to have to start doing full body routines i think because A im starting a job finally after being laid off forever and wont have as much time or energy and B im starting muay thai training so i know for sure i cant handle work weight lifting and training all on the same day.
so heres my idea/dilemma 3 full body work outs , id like to do chin ups and pull ups and dips INSTEAD of all that isolation stuff so it would look like this
squat, dead lift, bench,row,incline bench,pull up, dip,chin up
now is that going to hit everything in my body? should i throw in one isolation exersize per muscle? or like 2 on one day and 2 different ones the next work out? will my calves traps biceps triceps etc etc all still grow and gain strength? and should i be throwing in another row to balance out the incline press or will the pull up do that?
my end goals i want to be lean and strong and big(doesnt have to be crazy like body builder big but still big muscular wise) im 6'3 right now and 294 pounds lean weight is approx 210 at the moment