[quote]kingbeef323 wrote:
3 day on 1 day off Chest/back, Legs, Delts/Arms split as promised.
Decided to go with a heavy day and light day for each bodypart to get the best of both worlds.
- 1 set to failure (positive) per heavy exercise except where otherwise noted.
- On heavy exercises rest 2 mins between sets and 3-4 before the final all out heavy set of compound movements.
- On volume exercises 1 minute rest for isolations, 1:30 for compounds. Up to 2 should be ok for quads but try to work your way down to 1:30 before moving weights up if you do use 2 initially.
- Shouldn’t be hitting failure (positive) on the light exercises until maybe the last few sets of the last exercise for that muscle group.
- On the volume exercises, when you can do all sets of 12 on all exercises for that muscle group move the weights up by the smallest increment possible.
- Superset arms. On volume day, no rest.
- On volume days, I’d avoid grinding reps, especially if it’s early in the sets. Just stop once you fatigue and readjust the weight if you’re getting less than like 8.
Day 1 - Heavy Delts/Volume Arms
Seated OH Dumb - 4x8
Machine Laterals - 4x10
Reverse pec dec - 4x10
Machine preacher (v grip) - 5x12
Rope Pushdowns - 5x12
Fat grip curls - 5x12
Cordovas - 5x12
Reverse Curls - 6x12
1 arm OH exts - 6x12
Day 2 - Volume Legs
Standing smith calf - 6x12
Seated Calf - 6x12
Lying leg curls - 6x12
Seated leg curls - 6x12
Glute Kickbacks (on leg curl) - 5x12
Leg press - 6x12
Hack Squats - 6x12 
Day 3 - Heavy Chest/Back/Traps/Abs
Flat dumb press - 4x8
Inc dumb press - 3x8
Pulldowns - 4x6-8
Seated CNG Rows - 3x8
Chest supported rows - 3x10
Shrugs - 5x10
Rope Crunches - 4x10
Weighted Leg raises - 3x10
Day 4 - off
Day 5 - Heavy Arms/Volume Delts
Hammer curls - 4x8
Decline CGBP - 4x8
Machine preacher (wider grip)- 3x8
Machine dips - 3x8
Incline curls - 3x8
Decline dumbbell exts - 3x10
1 Arm Upright rows - 4x12
Meadows Partials - 4x35
High cable x’s - 4x30
Day 6 - Heavy Legs
Standing Smith calf - 3x10 (3)
seated calf - 3x10 (3)
Front Squats - 6x5 (2)
RDL’s - 4x8
Hip Thrusts - 4x8
Day 7 - Volume Chest/Back/Abs
Lo Incline dumb press - 6x12
Decline dumb press - 6x12
Pull ups - 6x12
Hammer strengths high rows - 6x12
Leg raises - 4xAMRAP
Decline Sit ups - 4xAMRAP
Day 8 - off
Think that covers everything, let me know if I missed something.[/quote]
Did you mean to include that deadlift variation in the middle of arm day?
