Upper body days ( monday, wednesday, friday )
Squat 3 x 8-10
Bench 3 x 5-6
Pull Ups 3 x failure
Military Press 3 x 8-10
Barbell Row 3 x 8-10
Lower Body Days ( tuesday, thursday, saturday )
Stiff legged deadlift? 3 x 2-4
seated calve raise 3 x 8-10
leg extension 3 x 8-10
leg curl 3 x 8-10
dumbell shrugs 3 x 8-10
Sunday - Off
Not quite what he had in mind—he meant keep your deadlifts where they were on Upper body days and then occasionally throw them in on Lower body days as well.
A couple things–First, this routine makes much more sense than the one you originally posted. Second, training 6 days a week is waaaaaay too much. What I meant when I said do a workout every other day was–Upper, rest, Lower, rest, upper, rest, lower. Train 4 days/week.
Thirdly, your upper body day looks much better than your lower body day. If you want to put a deadlift variation on the upper body day (I assume this is for your back, right?) I would NOT do the full range deadlift, but would do a rack pull from knee height or above. This will focus more on the back and less on your legs. Also whenever you do full deadlifts, keep them at about 4-6 reps, just like your bench. For now anyway.
Limit of 6 exercises does not include ab work (not sure if I said that before?) so you can do ab work on whatever day you want.
Lower body day needs less isolation and more compound movements–theres only 1! Legs make up a good portion of your overall muscle mass and lead to most of your power generation (sports). Lunges? Bulgarian squats? Back extensions? Step ups?
Also, be aware that while you can use leg extensions, they put an enormous amount of strain on your patellar tendons and generally have a history of predisposing trainees to knee pain. Not everyone, but lots of people.
Ok, lets see what you’ve got.