i don't think a "planned" day for ANY bodypart is a good idea....
this bullshit.....this day..this day..this day.....to me is nonsense.
i train what i feel like training that day......if its time for legs
again....and my hip still hurts, then i do something else...if its time
for a pressing movement and im not feeling it...(elbow hurts,shoulder
is cracking or popping, or it just don't feel GOOD) then im not doing it.
never force yourself to do a workout you really don't wanna do
(for that day)...
you are asking for split.....how many days...?? what frequency....??
i like 1 or 2 on....1 off......3 on THE MOST.....