scandalous1

I joined a gym two weeks ago and began my first 2 weeks alternating an upper body push/pull/legs split but have found it hard to mix my shoulders into my routine. Today is the 1st day of my third week and am going to start the 4-day horizontal push/pull, legs, vertical push/pull, legs as detailed in built’s blog ‘baby got back’ (Got Built? » Baby Got Back). I am filling in the days work-outs with exercises and had a few areas where I might need some advice. I have exercises and then alternate exercises which I will alternate and will mix up the rotation as well. The gym I go to has everything so I have no real limitations on equipment. Days 1 & 2 I feel pretty good about, day 3 verticals might need some help, and day 4 legs hip/ham dominant I need some suggestions as well. Any help is appreciated.

Day 1 – Upper Body Horizontal push/pull
Chest:
Flat BB press / DB press
Incline DB press / Incline BB press
Decline BB press / Iso Decline Press (hammer str.)

Back:
BB bent-over rows / DB rows
Low pulley rows
DB bent-over laterals

Day 2 – Legs; Quad dominant; hams accessory + Biceps

Legs:
BB squats
Leg Press
iso leg curls

Biceps:
BB curls / Preachers
DB curls / DB hammer curls

Day 3 – Upper Body Vertical push/pull

Chins / Pull-ups
Lat pull downs
Dead-lifts

Standing BB military press / DB shoulder presses / Arnie’s
Front Laterals
Side Laterals

Day 4 – Legs; hams/calves dominant, quad accessory + Triceps

RDL/SLDL
Leg extensions

Close grip bench press
Triceps push downs

hoot

been doing this routine for quite a while now. I change up rep schemes/lifts when I deload or stall. my suggestions are bolded. have some fun with this.

Day 1 – Upper Body Horizontal push/pull
Chest:
Flat BB press / DB press
rotate incline /decline. change when you deload
Incline DB press / Incline BB press
Decline BB press / Iso Decline Press (hammer str.)

Back:
BB bent-over rows / DB rows
Low pulley rows
DB bent-over laterals or face pulls

Day 2 – Legs; Quad dominant; hams accessory + Biceps

Legs:
BB back squats
Leg Press
SLDL, RDL, GMs, or pull throughs (lighter weight). I try to avoid doing the same lift that I do on hamstring dominant/heavy day

Biceps:
BB curls / Preachers or DB curls / DB hammer curls

Day 3 – Upper Body Vertical push/pull

Chins / Pull-ups
Lat pull downs
Dead-lifts
I rotate rack pulls with deads
hammer strength high rows

Standing BB military press / DB shoulder presses / Arnie’s
Side Laterals
Front Laterals (your anterior delt is going to get hit fairly hard on horizontal push day. go light/moderate if you do them)

Day 4 – Legs; hams/calves dominant, quad accessory + Triceps

RDL/SLDL (heavy)
Front squats (moderate weight)

Close grip bench press
Triceps push downs
DIPS
tate press

scandalous1

Thanks for the reply hoot!

I appreciate your suggestions and will definitely work them in. I really liked this split and it worked well for me last week. I ended up with:

Day 1

DB flat press
DB incline press
Iso hammer strength decline press

T-bar rows
low pulley rows


Day 2

BB back squats
leg press
iso hammer str leg curls

BB curls
seated DB curls
light DB curls + hammers (10 reps reg. curls, then hammers for 10)

Day 3

arnold presses
side lateral raises (light weight but good form, no swinging)<<really tough

chins
lat pulldowns

Day 4

RDL
Dead-lifts
leg extensions

dips
triceps press downs
close grip bench


The thing I like about this split is that it covers everything and I tried to really focus on the compound exercises like the squats, deads, RDL's etc. I also do abs on my days off from the gym at home. I'm going to to gym to do some cardio now!

thanks again!