I started thinking about this based on how my bench and military press seem to make the biggest strength improvements when I train them on separate days.
The whole idea is for the upper body to be split into Vertical Push day, Vertical Pull day, Horizontal Push Day, and Horizontal Pull day. Lower body would be separated into Push Day, and Pull Day. No arm day, as arms will be trained indirectly with upper body.
This will follow a 1 day on, 1 day off split as follows. Horizontal Push, off, Vetical Pull, off, Lower Body Pull (abs), off, Vertical Push, off, Horizontal Pull, off, Lower Body Push (abs), off, Repeat.
Horizontal Push Day: Mostly centered around the chest. Exercise choices: Flat Bench, Low Incline Press, Slight Decline Press. Also iso movements for the chest: DB flyes, cable flyes, machine flyes, cable crossover. 6-8 total sets.
Vertical Pull Day: Lats. Exercise choices: Pullups (various grips), Machine or Hammer Pulldowns. Iso movement: cable, DB, or barbell pullover. 6-8 total sets.
Lower Body Pull Day: Lower Back, hamstrings, traps, abs. Exercise choices: Deadlift, Stiff Leg Deadlift, Leg curl (seated, lying, or standing), hyper-extensions, Power-Clean, Rack Clean, Shrugs, hanging leg raises, vertical chair leg raises, decline reverse crunches. 6 sets + 2 sets of shrugs + 2 sets of abs.
Vertical Push Day: Mostly centered around delts. Exercise choices: Military Press, DB or Arnold Press, Dips, Front lateral raise (cable or DB), Side lateral raise(cable, DB, or lying on your side on an incline bench with a DB :twisted: ). 6-8 total sets.
Horizontal Pull Day: Lats, rhomboids, traps. Exercise choices: Bent Barbell Row, Bent Dumbell Row (I've found that if you row 2 dumbells at once it hits the rhomboids/traps a lot more, and if you do it the conventional 1 dumbell at a time while supporting yourself with your free arm on a bench, it really hits the lats :rant: ), Cable Row, Hammer Row(any variation). 6-8 total sets.
Lower Body Push Day: Quads, abs. Exercise choices: Back Squat, Front Squat, Smith Squat( ), Lunge, Step ups, Leg Extension, Abductor, Adductor, Decline Situp with weight, Ab Machine, Cable Crunch. 6 sets + 2 sets adductor/abductor + 2 sets abs.
This leaves 5 days between your next Pull or Push or Lower Body Day (which will work a lot of the same muscles in different ways), and 11 days between the next time you'll work the same muscles in the same way.
Opinions? :type:
The whole idea is for the upper body to be split into Vertical Push day, Vertical Pull day, Horizontal Push Day, and Horizontal Pull day. Lower body would be separated into Push Day, and Pull Day. No arm day, as arms will be trained indirectly with upper body.
This will follow a 1 day on, 1 day off split as follows. Horizontal Push, off, Vetical Pull, off, Lower Body Pull (abs), off, Vertical Push, off, Horizontal Pull, off, Lower Body Push (abs), off, Repeat.
Horizontal Push Day: Mostly centered around the chest. Exercise choices: Flat Bench, Low Incline Press, Slight Decline Press. Also iso movements for the chest: DB flyes, cable flyes, machine flyes, cable crossover. 6-8 total sets.
Vertical Pull Day: Lats. Exercise choices: Pullups (various grips), Machine or Hammer Pulldowns. Iso movement: cable, DB, or barbell pullover. 6-8 total sets.
Lower Body Pull Day: Lower Back, hamstrings, traps, abs. Exercise choices: Deadlift, Stiff Leg Deadlift, Leg curl (seated, lying, or standing), hyper-extensions, Power-Clean, Rack Clean, Shrugs, hanging leg raises, vertical chair leg raises, decline reverse crunches. 6 sets + 2 sets of shrugs + 2 sets of abs.
Vertical Push Day: Mostly centered around delts. Exercise choices: Military Press, DB or Arnold Press, Dips, Front lateral raise (cable or DB), Side lateral raise(cable, DB, or lying on your side on an incline bench with a DB :twisted: ). 6-8 total sets.
Horizontal Pull Day: Lats, rhomboids, traps. Exercise choices: Bent Barbell Row, Bent Dumbell Row (I've found that if you row 2 dumbells at once it hits the rhomboids/traps a lot more, and if you do it the conventional 1 dumbell at a time while supporting yourself with your free arm on a bench, it really hits the lats :rant: ), Cable Row, Hammer Row(any variation). 6-8 total sets.
Lower Body Push Day: Quads, abs. Exercise choices: Back Squat, Front Squat, Smith Squat( ), Lunge, Step ups, Leg Extension, Abductor, Adductor, Decline Situp with weight, Ab Machine, Cable Crunch. 6 sets + 2 sets adductor/abductor + 2 sets abs.
This leaves 5 days between your next Pull or Push or Lower Body Day (which will work a lot of the same muscles in different ways), and 11 days between the next time you'll work the same muscles in the same way.
Opinions? :type: