What do you think...

[superqt4u2nv]

of my new split. Going to hit everything twice a week.

1st set 12 reps 2nd set 10 reps 3rd set 8 reps 4th set 4-8 reps.

1st set light 2nd moderate 3rd set moderate-heavy 4th set heavy once I can do 8 reps on the last set add more weight next work out.

*Abs 4 sets of 20-25

Shoulders & Legs
Monday & Thursday
Shoulder Press
Upright Row
Rear Delt Row
Squats
Lunges
Leg Press
Calf Press
Seated Calf Raise
Stiff Legs Deadlifts
Good Mornings
Lying Leg Curl

Back & Triceps
Tuesday & Friday
Deadlift
High Rows
Seated Rows
Bent Over Rows
Kickbacks
Triceps Extentions
Cable Push Down
Bent Over Cable Tricep Extentions

Chest, Biceps & Abs
Wednesday & Saturday
Bench Press
Incline Press
Cable Fly
Cable Curl
Barbell Curl
Hammer Curl
EZ Curl
Hanging Leg Raises
Crunches
Twisted Crunches

[Mr. dB]

Tuesdays and Fridays are gonna hurt like hell. I couldn't do deads on the day after SLDLs AND Good Mornings.

[superqt4u2nv]

Originally Posted by Mr. dB

Tuesdays and Fridays are gonna hurt like hell. I couldn't do deads on the day after SLDLs AND Good Mornings.

Good point I could switch it to Chest, Biceps & Abs.

[StrappingYoungLad]

How about SLDL and Good Mornings on Mon. and Deadlifts on Thurs.?
Once a week on those should be enough,ya think?

[superqt4u2nv]

Ok tweaked with some of the suggestions I got here and else where. Just so you know the rest in between sets goes 20 seconds, 40 seconds, 60 seconds. I like to get my heart pumping cause I rarely do cardio.

Shoulders & Legs
Monday
Shoulder Press
Rear Delt Row
Squats
Lunges
Seated Calf Raise
Stiff Leg Deadlifts
Lying Leg Curl

Back, Biceps & Abs
Tuesday
High Rows
Seated Rows
BB Curl
Cable Curl
Hanging Legs Raises
Twisted Legs Raises

Chest, Triceps, & Abs
Wednesday
Bench Press
Close Grip Bench Press
Kickbacks
Triceps Extentions
Crunches
Twisted Crunches

Shoulders & Legs
Thursday
Upright Rows
Lat Raises (machine)
Hack Squat
Leg Press
Calf Press
Good Mornings
Standing Leg Curl

Back, Biceps & Abs
Friday
Deadlifts
Bent Over Rows
Ez Curl
Hammer Curl
Crunches
Twisted Crunches

Chest, Triceps, & Abs
Saturday
Incline Press
Cable Fly
Cable Push Down
Bent Over Cable Tricep Extentions
Hanging Legs Raises
Twisted Legs Raises

Now what do you think?

[SuperDawgy]

Looks good, now go train!!!

[mac83]

Originally Posted by superqt4u2nv

what do you think...

i think i wanna spot you on those SL deads :drool

hahaha jk (not really)

looks good...

[pittbull]

ok i have a few questions for you before i comment...what are your training goals..are u an exerienced lifter..? what is the goal overall as far as the exercises? weights? physique?..so far i like the rep/set scheme but you are averaging 38 exercises over 6 days @ 4 sets per exercise totalling 152 sets. Now just as a rule you can either work hard (heavy) or long ( as in number of sets per exercise etc) you can not do both. i would also rearrange a few of your exercises for you but like i said i want to know your goals.LMK..Pitt

[superqt4u2nv]

Originally Posted by mac83

i think i wanna spot you on those SL deads :drool

hahaha jk (not really)

looks good...

LOL get in line.

Started the split today felt good.

Pitbull my goals now are not really to grow. I hold a lot of muscle as is now just trying to maintain and define what I have. I have been lifting seriously for 2 years. I see what your saying as per set but there is really only two real working sets the other two are more warm ups.

[pittbull]

Totally understand but as u know even if you only count those 1st 2 sets as warm ups then your only doing 2 work sets and in some cases according to the schedule you posted your only doing 2 exercises per body part for a total of 4 work sets..take a look at his and tell me what you think..

Legs
Monday

Squats ( I would alternate every three weeks with hacks and leg press)
Lunges
Stiff Leg Deadlifts
Lying Leg Curl
Standing Leg Curl
Calf Press
Seated Calf Raise

Chest
Tuesday

Bench Press
Incline Press
Cable Fly
Incline DB Fly
Close Grip Bench Press
Abs

Back
Wednesday

Deadlifts (every other week only Not durin the same week you Squat)
Bent Over Rows
DB rows on non deadlift weeks
High Rows
Seated Rows
Good Mornings

Shoulders
Thursday

Shoulder Press
Upright Rows
Lat Raises (machine
Rear Delt Row
abs/calves

Bis/Tris
Friday

BB Curl
Ez Curl
Cable Curl
Hammer Curl
Cable Push Down
Bent Over Cable Tricep Extentions
Kickbacks
Triceps Extentions
Abs

I have made a few adjustments but overall your target muscles will get worked completely and depending on what rep/set scheme you use you will keep your size but with less rest between sets and a more moderate weight ( assuming your diets is on) you can almost make this a cardio event. If you feel you need extra work on anything u might consider saturday to double your efforts for that body part..lmk what u think