I do like to get some feedback on a 3-split program that I thought of.
B. legs/forearm curls/cardio
D. pause (1-2 days): nordic walking, aquajogging, yoga, jogging, badminton, bike, sex - recom-aktivities, mainly
[Cardio = interval training with changing machines: stepper, rowing, cross-machine, ergometre, ca. 30-45 min. with 5-8 intervals a 1-2 min.]
Usually I use 2 excercises for each muscle area, except the whole back and the legs: ech 5 excercises.
The general idea:
1. #reps x "max. used weight" <= last time ==> change the relevant exercise
2. 4-8 reps a 3-5 sets
3. increasing the weight incremental for each training