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Check it out,
Chest/tris
Back
Legs (Quads, hams, glutes, calves)
Bis, forearms
Now, Im missing delts. Delts is my most important issue at hand, I need to build em up fast. Put them in so they will stand out in the routine and have maximized results.
Alls appreciated.
try doin..
Day 1: Chest/tri's
Day 2: Shoulders/Traps
Day 3: Rest
Day 4: Back/Bi's/Forearms
Day 5: Legs
Day 6: Day 1
Day 7: Day 2
Try that, good luck
Dave..
Chest & calves
Back
Shoulders
Arms(superset)
Legs
I alternate traps between shoulder and back day
1 day off after legs
i do
chest/shoulders/tri on mon
back/traps/tris on wed
legs on fri
shoulders are hit hard with chest just learn to isolate each muscle of the shoulder after chest --say front,side and rear dbell laterials super setted with front military presses
Another quick idea, heres my w/o split
Day 1 chest
Day 2 back
Day 3 rest
Day 4 legs
Day 5 arms
Day 6 shoulders/traps
Day 7 rest
repeat