I have my OLD routine and NEW routine below - which do you think is best?

I am not on gear at the moment.

Any excersies i should try instead of others? etc...

All sets have a warm up set of 12 reps with a light weight.

I use the pyramid system, and 4 "working" sets like this:

10x8x6x4

With the weight getting heavier on each set with less reps.

This is my current routine:

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DAY 1 [Monday] (Chest & Tris)

FLAT DUMBELL PRESS
INC DUMBELL PRESS
SHORT GRIP BENCH (EZ BAR)
FRENCH PRESS (EZ BAR)
DIPS

DAY 2 [Tuesday] (Back & Bi's)

EZ BAR BI CURLS
LAT PULLDOWN (Wide grip)
CHINS (Short grip)
DUMBELL CURLS
SINGLE DUMBELL ROWS

DAY 3 [Thursday] (Shoulders & Traps)

DUMBELL MIL PRESS
BARBELL SHRUGS
BARBELL SIDE RAISE
HAMMER SHOULDER PRESS

DAY 4 [Friday] (Legs)
Only light legs workout at the moment due to an ligament injury.

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This is my proposed NEW routine...

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DAY 1 [Sunday] (Chest)

FLAT DUMBELL PRESS
HAMMER MACHINE CHEST PRESS
FLAT DUMBELL FLYES
INC DUMBELL PRESS

DAY 2 [Monday] (Bi's)

EZ BI CURLS
STRAIGHT BAR CURLS
DB CURLS

DAY 3 [Wedneday] (Tri's)

SHORT GRIP BENCH (EZ BAR)
TRI FRENCH PRESS (EZ BAR)
TRI DIPS

DAY 4 [Thursday] (Back)

LAT PULLDOWN (wide)
CHINS (Short)
HAMMER BACK
DUMBELL ROWS

DAY 5 [Friday] (Shoulders)

DUMBELL MIL PRESS
BARBELL SHRUGS
BARBELL SIDE RAISE
SHOULDER HAMMER PRESS

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Any comments and thoughts would be grealt appreciated!

I am training using a pyramid system for my warmup sets which are at the begining of each muscle group I work. I don't see a need to warm up before each excersise. After your first working sets you should be plenty warmed up to move onto another working set.

fair point i like doing a warm-up pre each set to tune the form not just warm myelf up...maybe its a bad habit.

so do you think the 3 day split is good enough or the 5 day split would be better?

Is the 5 day split overtraining?