For a split I would suggest upper/lower body.
Monday - Upper 1 - Flat Bench
Tuesday - Lower 1 - Squats
Wednesday - rest
Thursday - Upper 2 - M. Press
Friday - Lower 2 - Deads
I'm going to start something like that very soon. The exercises I lifted are the priority exercises for that day. So you'd hit those ones first with really high intensity.
On bench day I might do dynamic work on M.Press and vice versa.
There is obviously other accessory work to be done but thats more up to you.
Thats what I think works out nice because each main lift gets one day to be in the spotlight and you're still hitting all the muscle groups at least 2x per week.
If you're a begginner I would just suggest a simple 3x a week full body to begin with. You can probably accomplish the same goals with either but I think the 3x full body would get there faster.
My 2 cents,
IronWorker
|
Hybrid Mode