Thanks for the tips so far. WS4SB looks intriguing but I made some changes to my own first which are now showing below. I decided to add in 3 compound lifts at lowish reps each lift day to continue to build strength followed by 3 isolation exercises at higher reps to build up some size. Each body part is hit directly twice a week on different days. BTW I weigh everything I eat and record macros ect. down to the nearest calorie (yes obsessive compulsive). IB "Shut up and lift"
Tuesday
Rest______ Exercise
2-3mins Squat 3 x 6
2-3mins Bench Press 3 x 6
2-3mins Military Press 3 x 6
60-90 secs DB Flies 4 x 9
60-90 secs Seated Leg Curls 4 x 9
60-90secs Dips 4 x 9
Thursday
Rest______Exercise
2-3mins Deadlift 3 x 6
2-3mins Wide Grip Pullups 3 x 6
2-3mins BB Rows 3 x 6
60-90 secs Standing DB Upright Row 4 x 9
60-90 secs Sup/Pro Wrist Curls 4 x 9
60-90 secs BB Curls 4 x 9
Saturday
Rest_______ Exercise
2-3mins Squat 3 x 6
2-3mins Bench Press 3 x 6
2-3mins Military Press 3 x 6
60-90 secs DB Flies 4 x 9
60-90 secs Good Mornings 4 x 9
60-90 secs Arnold DB Press 4 x 9
Sunday
Rest______ Exercise
2-3mins Chins 3 x 6
2-3mins Lat Pulldown 3 x 6
2-3mins BB Rows 3 x 6
60-90 secs BB Curls 4 x 9
60-90 secs Tricep BB Skullcrushers 4 x 9
60-90secs Standing DB Upright Row 4 x 9