[4 sets(warmup not included) for each Ax+Bx
1 set equals Ax+Bx aka superset
DayA: Chest / Back
A1:Incline Dumbbell Press
A2:Flat Dumbbell Press
B2:Straight-Arm Lat Pulldowns
B3:Bent-over Barbell Rows
A4:Incline Cable Chest Flys
B4:Seated Cable Row
B1:Lunges(Usually BB but going to try DB)
A2:Unilateral Leg Press
A3:Unilateral Leg Extensions
^Replace  with Box Jumps?
B1:Ez-bar Skull Crushers
A2:Short-bar Cable Curls
A3:Incline Dumbbell Curls
B4:Unilateral Supinated Tricep Pulldowns
DayD: Deltoids / Calves
A1: Seated Dumbbell Press
B1: Standing Calf Raises
A2:Unilateral Front Raises
B2: Seated Calf Raises
B3:Calf Presses on Leg Press Machine
A4:Unilateral Side Raises
B4:Reverse Dumbbell Flyes
I will be trying this out starting Monday. I’ve done 1-body-part-per-day for 4 months now, and I’m realizing a need for increased frequency(pecs+bis) hence the switch to this program.
Yes, I made it myself, according to models found on T-Nation.com.
No, I do not want links to pre-made splits. I want to know if I’m neglecting anything in this one(abdominals done post-workout@home).
The exercises chosen are the ones I feel comfortable with + a few that I know I’m not feeling, in order to keep myself honest/outside-of-comfort zone.
I will run this split for this upcoming week and let you know how I felt/what I think about it.
Per first impressions, what do you all think?