im doing the antagonist split with 4 days on and 3 days off and straight sets.
Day 1: Chest/Back
Day 2: Recovery
Day 3: Biceps/Triceps
Day 4: Quads/Hamstrings/calves/gluts
Day 5: Recovery
Day 6: Anterior and lateral delts/Rear delts
Day 7: Recovery
my splits are just how they were in the designing a dam good workout program article, but with the chest/back day it says since they’re both big muscle groups to order exercises in order of difficulty
so for chest/back i have: chest-supported rowing, bench press, lat pulldown variations, DB incline press, machine rear delt, flies variations
in that order, is that right? what about for deltoids? should i do 3 exercises from the “upper back rear deltoids” section and 3 from the " shoulders" section? wont most from the upper back section work mostly the upper back instead on the rear delts? the only ones i could see doing are the rear delt machine and the shrugs. and where do abdominals com into play? i also plan on throwing in some HIIT on one of the off days and NEPA walks on the rest of the off days to aid in recovery.