Post up your supercompensation split with exercises

[UA_Iron]

Aka training each muscle group directly once a week

I took needsize's split and modified it a little bit:

Monday: Chest and Calves

Bench Press
Incline DB press
Incline DB Flyes
Flye Machine
Standing calf raises
Seated calf raises

Tuesday: Back

BB Rows
DB Rows
Wide Grip Pull downs
Seated cable neck pulls (developes upper back nicely)
Suppinated narrow grip pull downs

Wednesday: off

Thursday: Arms

Close Grip Bench
Weighted dips
Standing BB curls
V-bar press down - or lying ez-bar extensions (skull crushers)
Hammer curls
Incline curls
Behind the head DB extension
Machine preacher curls
*My wrists are getting jacked up

Friday: Legs

Squat
Deadlift
Calf Raises
Leg Extensions
Leg Curls
Should probably add in a lunge here

Saturday: Shoulders

Overhead DB Press
Upright Rows
Smith BB Press
Lateral Extensions
Front Raises
Rear Delt Extensions on flye machine