>>138303
In terms of exercise selection, you're doing good for a newfag. I like that you have neck work in already. I don't think your head is in the right place if you're breaking down your compounds by body part rather than movement type. Your chest movements look good. Don't change them if you can help it.
>standing dumbell flies 3x10
<do you mean lateral raises or reverse flyes?
>farmer walks 3xf
<this isn't particularly a leg movement, more grip with full body secondary
>twice as many shrugs as squats
<this is highly unnecessary
>push press/ohp 3x10
<push press and OHP are two different things, so I don't know what you mean by this
My advice to you:
>Swap front raises for face pulls or reverse flyes. Front raises are largely unnecessary if you do a good amount of flat or incline chest work, and you need to hit your rear delts.
>Consider adding another set of deadlifts, or maybe doing 2x3 or 3x3. If you make gains on just one, more power to you.
>Drop the fucking shrugs altogether. They won't do anything for you. Face pulls will give you nice upper traps and rows will hit your lower/mid traps anyway.
>Do more squats! I've never seen someone who would mentally separate traps from back but wouldn't separate glutes/hams from quads. They have totally different functions. It looks to me like you're lazy when it comes to lower body. Give your quads as much volume as you give your chest. Maybe 3 sets each of front squats, back squats, and leg extensions. A good rule of thumb for leg pulling movement volume is to give them around 2/3 as many sets as you do quads, so maybe throw in some good mornings or stiff-legged deadlifts.
>A bit of calf work wouldn't hurt since you're doing neck and forearm work already. Just some calf raises will do, or maybe some running.
>Planks are basically useless. Drop them. If you do more squats and deadlifts like I mentioned, they'll probably strengthen your core more anyway from all the bracing.
>Change your rep ranges. Maybe drop your bench sets to 5 reps and raise your curls, leg curls, and tricep extensions to 12 reps minimum. In general, make your isolation sets high-rep.
>Forget splits. If you're natural, you aught to do full body. It's much more optimal for protein synthesis and strength gains, even for advanced lifters. You could probably break things down into multiple days by doing horizontal pulling/pushing on one day, and vertical pulling/pushing on another if doing it all in one is too much for you. Then, just structure all your assistance movements however you'd like around that. Just use all of your muscle groups in each workout and things will generally be better as a result of increased frequency and likely increased weekly volume.
Don't do SS unless you feel like wasting your time.