Chest/Bi's, Back/Tri's, Shoulder/Trap/Forearms, Legs

[Burpees]

I found a post by Guardian on his favorite routine. I like the split on paper, currently I do a Push/Pull four days a week. I asked Guardian to write up his full split for me, but I know he is swamped.. So I decided to make it a public thing and see where it pans out to.

What do you guys feel are the best exercises for this type of split? You don't need to design a routine, just drop a personal comment on a particular body part or day.

 

[SouthernLord]

Chest - low incline DB press / Bi - Barbell curl or Alt DB curl

Back - Rack DL or BB row / Tris - CG bench or weighted dips

Shoulders - BB muscle clean and press / Trap - DL or Rack DL / Forearms - Pinwheel curl or Reverse grip BB curl

Legs - Front Squat and RDL.

 

[Burpees]

Thanks SouthernLord.. Pinwheels are like Hammer curls but your arm runs parallel to your chest right?

Anyone else have any suggestions?

 

[GUARDIAN]

Front Squats - Legs
Deadlifts & Rows & Chins - Back
Dips, Skulls, & Close Grip - Tri's

 

[1999TL]

Front Squats - Legs
Deadlifts & Rows & Chins - Back
Dips, Skulls, & Close Grip - Tri's

Do you work with a spotter?

 

[GUARDIAN]

Do you work with a spotter?

no. i lost my training partner about 2 months ago. i am kind of glad bc i dont rest very long between sets. by the time he was done it was already too long.

most of the stuff i do i can get out of if i get into any trouble. i squat in a rack with the pins up. i dont barbell bench press. if i ever got stuck on close grip i could widen my grip and bench it up. skulls-i can drop the weight behind me.

i know my limits. i know when i have gone to failure and when not to try another rep. this is why i do drop sets with almost every exercise. say for the sake of argument i could of gotten another rep my drop set to failure is going to take care of me missing that rep .

 

[Burpees]

no. i lost my training partner about 2 months ago. i am kind of glad bc i dont rest very long between sets. by the time he was done it was already too long.

most of the stuff i do i can get out of if i get into any trouble. i squat in a rack with the pins up. i dont barbell bench press. if i ever got stuck on close grip i could widen my grip and bench it up. skulls-i can drop the weight behind me.

i know my limits. i know when i have gone to failure and when not to try another rep. this is why i do drop sets with almost every exercise. say for the sake of argument i could of gotten another rep my drop set to failure is going to take care of me missing that rep .

You incorporate drop sets, does that mean you no longer do HIT...or do you have some mutant variation?

And by your previous post I assume you keep it down to 1-2 movements per body part?

 

[GUARDIAN]

You incorporate drop sets, does that mean you no longer do HIT...or do you have some mutant variation?

And by your previous post I assume you keep it down to 1-2 movements per body part?

many HIT programs includes dropsets.

1 set per exercise (2-3 if you include the immediate drop sets) and i average 5 exercises per bodypart and i do the split as listed in the title.

 

[drsketch]

Front Squats - Legs
Deadlifts & Rows & Chins - Back
Dips, Skulls, & Close Grip - Tri's

You still do rows with the barbell? Sometimes I feel like the machines they have these days isolate those muscles better in the upper back. Thoughts?

 

[GUARDIAN]

You still do rows with the barbell? Sometimes I feel like the machines they have these days isolate those muscles better in the upper back. Thoughts?

hammer strength wide grip rows and t-bar rows in the corner with a barbell.

i like being able to do one side at a time with the hammer stuff. i can get a better squeeze/contraction.

 

[Burpees]

I started this on Monday, with Legs. It's a pain in the ass to get on a bench on Mondays.. So yesterday I went with Chest/Bi's. I did Incline Bench (1x16, 1x14, 1x12, 1x8) also Incline Flyes (3x10), Hammer Flat Iso Bench (same scheme as Incline Bench). Then I did barbell curls, 2 sets of 20 just the bar. Then I switched to the EZ/Trap bar and did my usual both curls and reverse grip. I finished off with the Cybex curl machine with a close grip.

Biceps today are whatever, but my chest is on fire. I never do Incline, I always focus on Decline dunno why.

Today is Back/Tri's...undecided on what I'll be doing yet.. Lots of T-Bar Rows and Trap bar Skulls.. Dunno what else..

 

[iggy]

your forgetting abdominals/calves

 

[GUARDIAN]

your forgetting abdominals/calves

abs are as needed in my split and calves are included in legs as are hamstrings.

 

[Burpees]

your forgetting abdominals/calves

For my abs I do slow tense hyper extensions with 90lbs up to 135lbs, maybe once every 2-3 weeks. My core is strong, I'm actually trying to avoid ab/oblique work and squats/deadlifts.. My core gets dense on them and I want to increase my taper...so it's all about shoulder/chest/upper back for me..I never neglect legs.

Guardian, how does this look like when you do it HIT? I thought it should have been less movements in total? Your suggested Bicep Routine..http://www.elitefitness.com/forum/8208474-post4.html