Currently I do a 3 day split with mostly dumbbells. I'm looking to get a lat machine and work that into my split. What day would lat pulldowns fall on? Is there anything else I can do with a lat machine besides lat pulldowns? Ignorant but enthusiastic! Any other split comments most welcome. Thanks for your input

Mon
Chest/Tris
Decline DB Press
Flat DB Press
Incline DB Flies
Seated DB Tri Press
Bench Dips [usually I can't do even one at this point]

Tues: Cardio

Wed
Back/Bi/Abs
Bent Over 2 arm DB Row
One Armed DB Row
Good Mornings
Ez-Bar Curl
DB Hammer Curl
One Armed Preacher DB Curl
Crunches / Leg Lifts

Thursday: Cardio

Fri
Leg /Shoulder
DB Squat
DB Lunge
DB Standing Calf Raise
Ez-Bar Standing Row
Seated DB Press
DB Shrugs
Reverse Flyes

Sat: Rest

Sun: Cardio :db:

I would probably do your lats on back day. Since that day is looking a bit full as it is, you might be better off putting abs on monday.

Depending on the setup of your lat machine, you can also do exercises such as tricep push downs using the same grip that you would for lat pulldowns. Also, I'd recommend getting a v-grip along with the wide lat pulldown grip. It seems to do a good job of hitting my back/lats.

This is the one I was considering:

http://shop.store.yahoo.com/homegym/levlatpul.html

I consider lats and back as the same muscle group when working out.

Ah, that wasn't the type of lat machine I was thinking of. I was thinking more along the lines of this (http://backtrainer.com/Lat-Machine.html). There aren't a whole lot of options when it comes to those machines.

I would split the upper body into two planes of function: horizontal and vertical.

Therefore, your splits can take on different forms. If you want to split the upper body, here are a couple examples:

1. Pull versus push:

Workout A:

a. Bent-over rows
b. Cable rows
c. Chin-ups
d. Lat pull-downs

Workout B:

a. Military press
b. Lateral raise
c. Bench press
d. Cable cross-overs

2. Pull/push in the same workout

Workout A:

a. Bent-over rows
b. Cable rows
c. Bench press
d. Cable cross-overs

Workout B:

a. Chin-ups
b. Lat pull-downs
c. Military press
d. Lateral raise

Those are just examples.

Most people put push before pull all the time - I noticed that in your split. You should prioritize pull first more often. Also, although lunge is touted as a hamstring/hip movement, if you are doing squats, I'd counter those with dead-lifts or stiff-legged dead-lifts, i.e. something compound that targets the hams more.

Finally, your split is way out of balance. For example, you have three "push" exercises for chest, yet only do two back. This will overdevelop the pecs and underdevelop the back and scapulae, and could lead to shoulder impingement and other issues when you don't properly balance a routine.

With arms, you're doing the opposite - from what I can see, three pull exercises (biceps) but only two push / triceps. Again, unless you are trying to correct a known, existing imbalance, try to keep the volume and intensity similar for push/pull muscle groups.

Hope that helps!

Jeremy

That is really helpful info. I appreciate the good feedback. :D

Ok I looked up push pull and I think this is much more balanced.
Again thanks for your input.

Mon
PULL

Chinups---------------------Back / Lats
Ez-Bar Upright Row----------Shoulder Side
One armed DB Row----------Back
Bent Over 2 Arm DB Row-----Back
DB Shrug--------------------Traps
Ez Bar Curl------------------Biceps
DB Hammer Curls------------Biceps

Tues: Cardio

Wed
PUSH

DB Decline Press------------Chest
DB Bench Press-------------Chest
DB Incline Fly---------------Chest
DB Shoulder Press-----------Shoulder Front
Tricep Extension------------Tricep
KickBack-------------------Tricep

Thursday: Cardio

Fri
LEGS/ABS

DB Squat--------------------Quads
DB straight leg deadlift-------Hams
DB Standing Calf Raise-------Calves
Incline Situps----------------Abs
Crunches--------------------Abs

Saturday, Sunday Rest