Here's a split that I intend to do for the next 6 months or so (tweaking it around of course to avoid plateaus)
Day 1: Legs
--Alternate between 8x8 Squats and the 20 Rep Squat every other workout
--SLDL 3x8-10, alternate with 3x8-10 lying leg curls
---Standing Calf Raises 5x10, and seated calf raises 5x6
Day 2: Chest/Back
--Alternate between 8x8 Incline Barbell or incline DB presses and their 20 rep equivalents every other workout (ex: one workout do 8x8 DB press, next workout do 20 Rep DB press, next do 8x8 Incline BB press, next workout do 20 rep Incline BB press)
--8x8 bent-over rows or deadlifts and their 20 rep equivalents (same format of switching as the chest exercises, except on the day I do 8x8 of chest I do the 20 rep back exercise and visa versa)
--Pull-Ups (on the 20 rep day) 3x10-12
--DB Flyes ( on the 20 rep day) 3x10-12
Shrugs: 5x8 (heavy as possible)
Day 3: off
Day 4: Arms/Shoulders/abs
Bis: 8x8 straight bar curls (or EZ bar curls depending on how my wrists react [pain and whatnot])
Tris: 8x8 dips (with added weight if possible) interchange with skull crushers every other workout
shoulders: upright rows 5x8
Abs: all kinds of cool stuff
Alright boys...tear it apart
LG.
Day 1: Legs
--Alternate between 8x8 Squats and the 20 Rep Squat every other workout
--SLDL 3x8-10, alternate with 3x8-10 lying leg curls
---Standing Calf Raises 5x10, and seated calf raises 5x6
Day 2: Chest/Back
--Alternate between 8x8 Incline Barbell or incline DB presses and their 20 rep equivalents every other workout (ex: one workout do 8x8 DB press, next workout do 20 Rep DB press, next do 8x8 Incline BB press, next workout do 20 rep Incline BB press)
--8x8 bent-over rows or deadlifts and their 20 rep equivalents (same format of switching as the chest exercises, except on the day I do 8x8 of chest I do the 20 rep back exercise and visa versa)
--Pull-Ups (on the 20 rep day) 3x10-12
--DB Flyes ( on the 20 rep day) 3x10-12
Shrugs: 5x8 (heavy as possible)
Day 3: off
Day 4: Arms/Shoulders/abs
Bis: 8x8 straight bar curls (or EZ bar curls depending on how my wrists react [pain and whatnot])
Tris: 8x8 dips (with added weight if possible) interchange with skull crushers every other workout
shoulders: upright rows 5x8
Abs: all kinds of cool stuff
Alright boys...tear it apart
LG.