Now I designed a complete workout split in three days,that rotates like this :
upper body A,legs,upper body B,legs, A , legs , B , legs...
(Mondays,wednesdays and fridays)
the leg day is always the same :
Squat , leg curls , leg extensions , calfs ,abs
Upper body (A)
lateral raises (shoulders)
Upper body (B)
vertical row / or pulley
I like it because I designed it all by myself (I didn't like the workouts I found on the net).
It focuses mostly on shoulders because I have narrow shoulder and I'd like to get "wider".
I know (learned here on T-Nation) that the deadlift is very important, where should it go ? on leg day ?