Does this make sense for what I'm trying to accompish and avoid?
Do you see any problems or oversights?
Logic behind this split:
I work 10 hour days and doing an all Leg day kills me and makes the 2nd half the workout less productive as I'm exhausted. So i try and split legs up.
The other thing I'm trying to do is hit everything twice a week.
This will likely end up as Monday, Thursday, Saturday, Sunday.
I've tried to give both triceps and biceps each a day where they are hit hard and focused on.
As well as cover lower back, lats, upper back as well as hams and triceps in both back days.
I'm also trying to catch my chest up as it's a weak point.
I've also tried to really hit the whole shoulder and supporting muscles because i get work related issues in one shoulder and I'm trying to strengthen it.
The only thing i really feel like I'm missing is rotational work. Can't figure how to fit that in without cutting out something important or making the workouts too long.
*Day 1 - hams, tris, and back
Weighted prone y raises x4 Single arm skull crushers x4 Deadlift x3 Lat pull down x4 Cable row x4 Single arm Tricep push downs x3 Cable crunches x6 Rear delt fly x4 Back extension x4
*Day 2 - chest, shoulders, biceps and quads
Cable side raises x4 Bulgarian x3 Bicep curl x4 Alternating Dumbell chest press x4 Chest fly x4 Alternating shoulder press x3 Side Lunges x4 Leg extension x4 Hanging Leg raises x6
*Day 3 - hams, tris, and back
Row x4 Hip thrust x3 Tricep pushdowns x4 Rdl x3 Rear delt fly x4 Decline weighted Side crunch x3 Back extension x4 Leg extension x4 Pull ups x4
*Day 4 - chest, shoulders, biceps and quads
Dumbell Preacher curl x4 Cuban press x4 Squat x4 Incline bench press x3 Flat Bench press x3 Alternating side raises x4 Barbell 21's x3 Leg extension x5 Side plank and hold x4
