Is what im doing Here efficient for growth?
Monday
Decline bench
Flat bench
Tricep dips
Skull crushers
Push ups
Wednesday
Over hand pull ups
Chin ups
Db rows
Curls
Hammer curls
Friday
Db squats
Db lunges
Calf raises
Db shoulder press (seated)
Side raises
Face pulls
Saturday off
Sunday off
Each exercise is done for three sets with 6 to 12 reps.
I have found that I make better strength gains from a lower frequency programme but is what im doing optimal for growth?
Thanks