Some people might not like this or they may disagree...but all I can say is....I love the short intense nature of this style of training....you hit a bodypart...and are done quickly...then you eat all day..nap...eat more and I am psyched to lift again. I actually love lifting... The thing is...if you are eating enough protein, sleeping and are taking "supplements"...how in the hell are you going to go down hill? Someone who does that is just doing too many exercises...that's just my opinion. lol. I do many different splits...here are some examples:
Day one- Back am...........Chest pm
Day two- Abs/cardio am...........calf/forearms pm
Day three- rest and lay around..go fishing..put tanning oil on your girlfriends back.
Day four- shoulders am............biceps triceps pm
Day five- hamstrings/ abs am..........quads pm
Day six- rest......
Two exercises for each body part...change them each time....in and out in 35-40 min. I am nothing special...but I can tell a huge difference in the way I look by July....I get out for summer in June.
Other splits I've tried:
day 1 back am........triceps pm
day 2 abs am.....calf pm.
day 3...off
day 4...chest....am biceps pm
day 5 ...quads am....hams, abs...pm
day 6 ...rest
You ask..."where are shoulders?" I don't do much direct pressing for delts...I get a lot of front delt work from exercises like barbell inclines etc...and I get a lot of rear delt work from barbell rows..etc...
So....I throw in lateral raises for medial delts on my chest day and my back day.
I eat six meals no matter what...drink a gallon of water each day...meals three hours apart. If I sleep in...I am up at 3am drinking protein. lol. My girlfriend is constantly hungry so...we bring food everywhere!
Hope you got something out of this crap! lol
I'd love to be able to not work...just lift and have fun all year long.