I was thinking of doing this every 2-3 days:
Bench press 12, 6
Incline 8, 5
Chins 2x 6-8
T-bar Row 1x10
Tricep pushdown 1x10
Bicep curl 1x8
Calf raise 1x15
No military press because of minor rotator cuff injury for last 2-3months.
My problem is: Although chest/legs/arms/shoulders recover in 2days, lower back and traps recover in 5days! If I replace SLDL with BLDL, it takes full week for the lower back and traps to recover.
What should I do? Can I add another workout day only for chest, shoulder and arms? On that day I cannot do squat or leg-press because lower back would hurt. Shall I do leg extensions and hamstring curls instead? Please give me your suggestion.
By the way, if I do 3 sets of flyes and 3 sets of medium rep squats, it would take 4-5days for chest and legs to recover as well.
How do you know that your chest/legs/arms/shoulders recover in 2 days ??? Because there not sore ??? Thats no indication and they need more rest.
Remeber this "You grow outside the gym, not in it".
I would consider a push/pull routine. Ask Hulk and I'm sure he'll post his for you to look at.
That has always been my problem with a full body routine, some boyparts recover quicker than others. I would suggest that you just tweak the program a little and only train the slower recovering bodyparts every other workout (for example).
i am currently doing a similar program, but i force myself to rest at least 3 days in between workouts to avoid overtraining. What has helped me is that I alternate between squat and deadlift each workout so it seems my lower back doesn't take such a beating.