Sunday (quads/calves)
Squats x 3
Leg press x 2
Seated calf raise (wide) x 2
Seated calf raise (narrow) x 2

Tuesday (delts/traps)
Arnold press x 3
Medial deltoid lateral raise x 2
Posterior deltoid lateral raise x 2
Dumbbell shrugs x 2
Upright barbell row x 2

Wednesday (chest/tricep)
Barbell bench x 3
Dumbbell bench x 3
Lying triceps extension x 2
Cable push-down x 2

Friday (lats/lower back/hams)
Deadlifts x 3
Straight leg deadlifts x 2
Front pull-down (wide) x 3
Front pull-down (narrow) x 3

Saturday (lats/biceps)
Bent-over barbell row x 3
Seated cable row x 3
Straight barbell curl x 3
i know it's a little low volume, but i honestly find myself losing a lot of intensity after a few sets (listed just the heavy working sets)

I don't think it's too low in volume at all bro. I'd rather work out hard than work out long! :tucool:

It's not bad. I don't care for some of the grouping of muscles but it may work well for you. I like hitting upper legs in one day (only doing squats, leg presses, and sl deads), instead of separating quads and hams. Not saying that you doing this is wrong though, just my opinion.

Also my opinion - our trap routines are exactly the same except for their order in exercises. I do upright rows before shrugs.

You might want to try a different angle on the chest routine instead of 2 flat-bench exercises. Again, not at all necessary, but you may like it better. For example, definitely keep the flat barbell bench press, but instead of flat dumbbell maybe a dumbbell incline or decline, or an incline or decline machine. Or you could keep the volume the same, but just add another exercise. For example: 2 sets of flat bb bench press, 2 sets of db incline, 2 sets of db decline (I actually only do 5 working sets for chest myself). I might also add 1 set of dumbbell pullovers to this day (really helped my chest).

I might try breaking up the bicep routine slightly too, though again this is my personal preference. If you like to hit just 3 working sets for biceps you could do like 2 sets of barbell curls and 1 set of maybe db incline curls, or db alternates (one of my favorites). Of course this along with everything else is just an opinion, if you are really going with a high intensity protocol then 3 sets of bb curls should definitely be enough. I just find it a little more interesting adding another exercise in there, even if it means pulling 1 working set off of the bb curls.

:gl:

I don't think it's too low in volume at all bro. I'd rather work out hard than work out long! :tucool:

It's not bad. I don't care for some of the grouping of muscles but it may work well for you. I like hitting upper legs in one day (only doing squats, leg presses, and sl deads), instead of separating quads and hams. Not saying that you doing this is wrong though, just my opinion.

Also my opinion - our trap routines are exactly the same except for their order in exercises. I do upright rows before shrugs.

You might want to try a different angle on the chest routine instead of 2 flat-bench exercises. Again, not at all necessary, but you may like it better. For example, definitely keep the flat barbell bench press, but instead of flat dumbbell maybe a dumbbell incline or decline, or an incline or decline machine. Or you could keep the volume the same, but just add another exercise. For example: 2 sets of flat bb bench press, 2 sets of db incline, 2 sets of db decline (I actually only do 5 working sets for chest myself). I might also add 1 set of dumbbell pullovers to this day (really helped my chest).

I might try breaking up the bicep routine slightly too, though again this is my personal preference. If you like to hit just 3 working sets for biceps you could do like 2 sets of barbell curls and 1 set of maybe db incline curls, or db alternates (one of my favorites). Of course this along with everything else is just an opinion, if you are really going with a high intensity protocol then 3 sets of bb curls should definitely be enough. I just find it a little more interesting adding another exercise in there, even if it means pulling 1 working set off of the bb curls.

:gl:

cool thanks for the great reply! i am using low reps/high intensity and i'm beat after most workouts :bb:

yea, i guess everyone has their preference for splits... i like the grouping i have now because it allows me to focus on 1 compound for a large muscles and 1 or more isolations for small muscles per day

split up the upper legs b/c i'm kinda trying to follow jeremys advice on balancing push/pull and doing quads and hams on same day would push the volume up past what i want. plus, i can compound low back with hams ;)

on the chest issue, do you think i should use angles to get a more balanced chest? thus far, i haven't seen any real imbalance, but then again, i've only been lifting for ~4 months... to correct any imbalance, would u suggest inclines or declines or both? also, what are pullovers focusing on?

similar question for biceps - should i be adding another exercise to get some balance between the two heads?

thanks again!

on the chest issue, do you think i should use angles to get a more balanced chest? thus far, i haven't seen any real imbalance, but then again, i've only been lifting for ~4 months... to correct any imbalance, would u suggest inclines or declines or both? also, what are pullovers focusing on?

thanks again!

Inclines Work Upper Pecs
Declines Work Lower Pecs

I would try and rotate between and incline 1 week and decline the following wee. I have a two week rotation:
Week 1: Flat Bench and Incline Dumbbell Press, etc
Week 2: Flat Bench and Decline Bench Press, etc

Pullovers work the chest, triceps, and dorsi muscles in your back.