first of all, your goals on lowering BF while gaining 10-12 lbs of muscle seem unrealistic. you won't be able to do this (unless you're taking steroids or are genetically gifted) at the same time. gaining/losing weight all depends on your diet. you can't gain muscle and lose fat at the same time. so do phases of dieting/bulking.
day 1 -- if you want lower body strength, move squats to 5x5 with 3 minute rest period.
I'd replace lunges with stiff legged deadlifts, but that's just a personal choice.
I don't think you should be deadlifting on the same day as you squat, if you do, make it 70-80% lighter than the load you're using on your last day and do it for 8-10x2 (yes, 8-10 sets for 2 reps) until you can't lift with good form. you should also pick either conventional or sumo deads and stick to it.
leg press - 3x6-8 using same stance in your squat.
Pick one ab exercise on your first day and do it weighted for 2-3x6-8 on first day and if you want, lower sets + higher reps on your last day.
Get rid of leg raises, they're fairly useless and you can't do them weighted easily.
--- day 2
nix the pec flies, you're already hitting your chest with bench. nix front raise, anterior delts are already trashed. nix tricep kickback.. unless you really really like it, your triceps should already be fatigued.
keep bench press. if i were you, i'd do this at 3x6-8
keep a tricep exercise @ 2x10-12. the exercises you mentioned never did much for me, close grip bench press or french presses are what i'd reccomend but you may have your preference. I like to alternate my sets of triceps with curls at the same rep/set range. resting 1 minute after both sets are done.
keep the shoulder press, i'd favor incline DB press for some rotator cuff work. keep the lateral raises, 2-3x8-10 keep "seated rear lateral raise", need something for posterior delts somewhere.
day 3 ----
as i said above, you should pick what style deadlift you like best and stick to it.
deadlift 5x5 3-5 minute rest.
3x6 -- front squat or other quad exercise
leg press with deadlift stance 3x6-8
add more calf work on day 3
i'm not sure i know what a laying row is, pullups work well too though. --
all these are after warmups in each exercise. don't increase weight on each subsequent set.
increase weight once you can get all sets/reps in the ranges above. don't ever go beyond the specified set/rep ranges and you'll add weight consistently. if you're not adding weight or reps to any of your exercises, you're doing something wrong.
don't split up each body part into a different day like a 5 day split if you're going for strength.
adding another day of weights would let you squeeze in more back/chest work.
day 1
--
if you want lower body strength, move squats to 5x5 with 3 minute rest period.
I'd replace lunges with stiff legged deadlifts, but that's just a personal choice.
I don't think you should be deadlifting on the same day as you squat, if you do, make it 70-80% lighter than the load you're using on your last day and do it for 8-10x2 (yes, 8-10 sets for 2 reps) until you can't lift with good form. you should also pick either conventional or sumo deads and stick to it.
leg press - 3x6-8 using same stance in your squat.
Pick one ab exercise on your first day and do it weighted for 2-3x6-8 on first day and if you want, lower sets + higher reps on your last day.
Get rid of leg raises, they're fairly useless and you can't do them weighted easily.
---
day 2
nix the pec flies, you're already hitting your chest with bench.
nix front raise, anterior delts are already trashed.
nix tricep kickback.. unless you really really like it, your triceps should already be fatigued.
keep bench press. if i were you, i'd do this at 3x6-8
keep a tricep exercise @ 2x10-12. the exercises you mentioned never did much for me, close grip bench press or french presses are what i'd reccomend but you may have your preference.
I like to alternate my sets of triceps with curls at the same rep/set range. resting 1 minute after both sets are done.
keep the shoulder press, i'd favor incline DB press for some rotator cuff work.
keep the lateral raises, 2-3x8-10
keep "seated rear lateral raise", need something for posterior delts somewhere.
day 3
----
as i said above, you should pick what style deadlift you like best and stick to it.
deadlift 5x5 3-5 minute rest.
3x6 -- front squat or other quad exercise
leg press with deadlift stance 3x6-8
add more calf work on day 3
i'm not sure i know what a laying row is, pullups work well too though.
--
all these are after warmups in each exercise. don't increase weight on each subsequent set.
increase weight once you can get all sets/reps in the ranges above. don't ever go beyond the specified set/rep ranges and you'll add weight consistently. if you're not adding weight or reps to any of your exercises, you're doing something wrong.
don't split up each body part into a different day like a 5 day split if you're going for strength.
adding another day of weights would let you squeeze in more back/chest work.
don't do cardio if you're trying to "bulk".
just some suggestions,
-skrewler22
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