I started training at 87 kg with a 21% Body Fat Percentage I now have 83kg with a 10% Body Fat Percentage I would like to get to 90kg with a 5-6% body fat percentage.Would this program help me?(My dream? big arms rounded shoulders and well defined muscles everywhere on my body) 

**Monday Back training**

* Deadlifts 4 x 12 to 15 reps 100kg
* Lat Pull ups 4 x 12 to 15 reps 83kg
* Dumbbell bent over row 4 x 12 to 15 reps 22kg
* Hyperextensions 4 x 12 to 15
* Lat pulldowns 4 x 12 to 15 52kg
* Seated Cable Rows 4 x 12 to 15 52kg
* Back Pullovers as many as I can close to 100 (finalizer) 20kg

**Tuesday Chest training**

* Dumbbell chest press 4 x 12 to 15 20kg
* Dumbbell flyes 4 x 12 to 15 14kg
* Reverse Grip Bench Press 4 x 12 to 15 50kg
* Close Grip Bench Press 4 x 12 to 15 50kg
* Chest Pullovers with dumbell 4 x 12 to 15 22kg
* Cable crossover as many as I can close to 100 (finalizer) 22kg

**Wednesday leg day**

* Barbell Squats 4 x 12 to 15 60kg
* Leg press 4 x 12 to 15 50kg
* Dumbbell Lunges 4 x 12 to 15 20kg each dumbell
* Lying Leg Curls 4 x 12 to 15 45kg
* Leg Extensions 4 x 12 to 15 40kg
* Standing Calf Raises 4 x 12 to 15 82kg
* Seated Calf Raise 4 x 12 to 15 60kg

**Thursday biceps/triceps training**

* Mercy 30 4 sets 20kg
* Barbell Curl 4 x 12 to 15 and after lowering the weight and again 12 to 15 reps 25kg first and after lowering 20kg
* Dumbbell curl 4 x 12 to 15 and after each set doing 12 reps of hammer curl 10kg for dumbbell curl and 6kg for hammer curls
* Overhead Triceps Extension 4 x 12 to 15 reps 24kg
* Cable Triceps Pushdown 4 x 12 to 15 reps 30kg
* Dips triceps 4 sets of reps till failure

**Friday Shoulder training**

* Dumbbell Shoulder Press 4 x 12 to 15 18kg each dumbbell
* Military Press 4 x 12 to 15 30kg
* Lateral Raises 4 x 12 to 15 8kg
* Front Raises 4 x 12 to 15 8kg
* Rear Raises 4 x 12 to 15 8kg
* Dumbbell shrug 4 x 12 to 15 40kg each dumbbell
* Upright Barbell Row 4 x 12 to 15 30kg

**Saturday Observation**

Saturday I train the muscle I consider it is behind and must get more attention

The problem with my program is that I cannot make use of the 48 hour recovery time that my body gives me.

I want to point out that I do every exercise slow and with low weights 4 seconds down 2 seconds up and fully extend them(no cheating).

**Edit**

Another thing I forgot to say before each training session I do 20 minutes of HIIT on the threadmill