need help with routine

[inked1]

If anyone has the time , can they give me a hand with my training routine.

I have been off for about 9 months due to a back injury which is about 85% better now.

I have been back lifting again for about two weeks. My program has been something like this
Day 1 back,bi's,calves,traps
Day 2 chest,tri's,shoulders
Day 3 legs, calves, traps

I have been going pretty light, as I don't need another injury. Because I am training so light I change the routine around a bit, so I may do some muscle groups every second day ( eg calves, traps etc).

for example day 2 may be like this

chest:incline bench press 4 x 12
bench press 4 x 12
flyes 4 x 12
incline dumbell press 2x 10

shoulders: lateral raises 3 x 12
bent over lat raise 3 x 12
standing military press 3x 12
seated dumbell press 3 x 12

Tri's:ezycurl tricep press 4 x 12
one arm dumbell extension 4 x 12
cable press down 4 x 12

I am going to the gym about 4 to 5 times a week

does this seem ok?
if so, how long should I stay like this before spliting the routine down further?
any other help or advice would be great!

 

[Fyre]

You are just coming back from an injury, so definitely be careful. Listen to your body. In terms of your program, I think you may be doing a little too much in one day. If you're going to train chest and tri's on the same day, set shoulders for another day. And switching your program up frequently is a good idea, keeps the muscles in a shocked state.
But as I said before, be very careful, don't push yourself too fast. Back injuries are nasty.

 

[performance_issues]

personally i think your doing way too many sets but that's me i would doing something like this according to your exercises:

chest: Bench press 4x12
incline press 3x12
cable flyes 2x15

Shoulders: lateral raises 3x15
standing military press 3x12
bent over lateral raise 2x 15

tris: one arm dumbell extension 2x15
cable pressdown 4x15

that is how i would do it in that order
and becareful injuries suck

 

[E-Swift25]

Doing chest, tri's and shoulders in one day is overkill IMO. Go 4 days and put tris and shoulders on their own day. This is what I do

Mon: Chest
Tues: Legs
Wed: off
Thurs: tris, shoulders
fri: back, bi's

 

[inked1]

thanks for the input !

the reason I am doing so many sets is that I was trying to build up the stamina or endurance in the muscles so when I eventually do start to train heavier, and split the routine into 4 or 5 days my body will be ready.

I am training really light at the moment, and by doing so many sets, it kind of wears me out because I haven't trained for so long. Which keeps me occupied and stops me from going heavy

I was worried that if i say did a four day split, with only two body parts per day, I would want to push myself harder with the amount I was lifting.

I am sure a lot of this is just psychological bullshit, but I just want to make sure i do it right