Upper body/lower body split

[Toast]

6'1" 205# been training on and off for years. I'm just coming back from a 3 month absence from the gym. How does this look for a routine?

Upper Day 1
Chest: Bench Press, 4 x 8-10
Back: Bent over Barbell Rows, 4 x 8-10
Shoulders: Overhead Dumbbell Press, 4 x 8-10
Traps: Upright Row, 3 x 8-10
Biceps: DB Curl, 3 x 10-12
Triceps: Overhead extensions, 3 x 10-12

Lower Day 2
Quads: Squats, 4 x 10-12
Hams: Lying hamstring curl, 3 x 10-12
Stiff leg DL, 3 x 10-12
Calves: Standing calves, 3 x 10-12
Seated Calves, 3 x 10-12

Off Day 3

Upper Day 4
Chest: Incline DB Bench Press, 4 x 8-10
Back: Seated Rows, 4 x 8-10
Shoulders: Overhead Barbell Press, 4 x 8-10
Traps: Barbell Shrugs, 3 x 8-10
Biceps: Standing Barbell Curl, 3 x 10-12
Triceps: CG Bench Press, 3 x 10-12

Lower Day 5
Quads: Squats, 4 x 10-12
Hams: Lying hamstring curl, 3 x 10-12
Stiff leg DL, 3 x 10-12
Calves: Standing calves, 3 x 10-12
Seated Calves, 3 x 10-12

Off Day 6
Off Day 7

 

[Girth]

Not to discourage creativity and effort, but AM has 2 upper lower split programs posted. One for hypertrophy, one for strength. Perhaps check those out.

 

[Grizzly]

Not half-bad, actually. I don't see deadlifts in there, howevere. Tsk, tsk!

 

[Toast]

Where would I fit in DL's Grizzly? I tried to make this a routine that I can complete in an hour or less.

 

[Bob Smith]

A couple suggestions...

If you want to add in DLs, then take out the hamstring curls. DLs and SLDLs will hit your hams more than enough, so the curls wouldnt be of much benefit.

Close-grip bench will be better for tris than overhead extensions (pretty useless). Ok, I see you have it on the 2nd upperbody day. Id sub dips instead on Day 1.

 

[Grizzly]

Ditch the seated rows and replace with the DL's. Add in chins somewhere. Hell, do a few sets on leg day.

 

[Girth]

Grizz hit it.....why not something totally different. Leg/Back and Chest/calves/abs split.

Mon:
Hang Clean
Squat
glute/ham raise
JS row

Tues:
F Bench
upright row
Calves
abs

Thurs:
Dead
Squat (light)
chins

Fri:
Overhead Press
c.g. Bench
Abs
Calves