The idea about shifting emphasis does sound good. So something like the following:
Upper Body Day (3-4 sets x6-8 reps)
Lat Pulldown or Pullups
THEN the following for 1 set x10-12 reps
Leg Curls or another exercise for the hams
Lower Body: just reverse the order and do lower body first
The only thing I see with this is that it will take forever! Definitely over an hour and even pushing twoÃ¢?Â¦unless I supersetÃ¢?Â¦.
Perhaps row or pulldowns but not both on the same day? And maybe, instead of squats and deads and leg curls, do only squats and leg curls on one day and deads with a second thigh exercise on the other.
And yes, I think a superset approach might save some time. See what pieces of equipment are relatively close together at the gym. Can you do a set of calf raises during the rest period for bench presses? Or a set of leg curls while you’re resting between sets of pulldowns? You couldn’t this for everything, obviously. But maybe you can stagger sets of lower body here and there, so that by the time you’re done with upper body, you’d maybe only have squats left to do.
So, maybe it would look like this:
bench press, 3 sets (do set of leg curl during one of the rests)
overhead press, 3 sets (do set of calf raise during one of the rests)
tri extensions, 3 sets
rows, 3 sets
curls, 3 sets
forearms, 1 set (take advantage of the forearms being worked already with curls by going straight into the forearm exercise)
squat, 1 set
Then, on the other day, maybe something like:
bench press, 1 set
overhead press, 1 set
deadlifts, 4 sets (do set of pulldowns during one of the rests)
calf raises, 3 sets (do 1 set of curls during one of the rests)
leg press, 3 sets
forearms, 3 sets (do set of triceps during one of the rests)
Anyways, just some suggestions you can play around with. Deadlifts would even fit as a back exercise more than a leg exercise. If you put deads on upper-body-emphasis day, you wouldn’t have to do much else for legs on that day. Or maybe come up with a split that has enough overlap to work everything twice per week.