Wow...

Ok for the record, "Arms" is all of the excess shoulders and back too...I just did not add it into the generalized title for the day. My arms day is as much or more shoulders as it is arms. I curls for a week now, because I was focusing on rows and pull-downs.

Most of my "arms lifts" are complex movements, and not specified to one muscle group by any means. Just thought I would clear that up.

From my OP

#2 I just started lifting again about a month ago...I was seeing results on what I was doing, but I would be happy to find a way to streamline.

Solon

When you first come back to lifting, or first start out.... either or.... anything will work. You can take the advice I provided above if you'd like. If not, do what you think is right for you.

If I were in your shoes, I probably stick with the upper/lower split I outlined above.

hmmmmm

interesting

im in a boat close to urs, just keep it up and u'll do fine

Too bad this thread died. I was looking for a fun response.

Steve -

I have maintained my 4 days a week... However, currently I am working on a few different things

Monday has become Bench, Military (both 10 / 8 / 6), lat pulls, and rows (both 10 10 10)

Tuesday Deadlift, Squat (10 10 10), Lunges (3x 15 each), and some Kick outs (10 10 10)

Wed off

Thurs - Bench Military (10 10 10) mostly stretching lifts, and Lat / Rows (10 8 6)

Friday - Deadlift, Squat (10 8 6...due to longer days off cycle of weekend) Lunges (3x 15 each), and Leg Press (10 10 10)

I am down 15 lbs, and my lifting capabilities are slowly but very surely growing.

Just looking for another look over, because I tried what you had said...can you add to what I already adjusted?

Solon

If I were in your shoes and wanted to weight train 4 x/week.... I'd suggest this:

Monday: Heavy horizontal press/pull, Light vertical press/pull

Tuesday: Legs

Thursday: Heavy vertical press/pull, Light horizontal press/pull

Friday: Legs

This might translate into something like this:

Monday:

Flat Bench 3x5
BB Row 3x5

DB Overhead Press 3x12

Lat Pulldowns (supinated grip) 3x12

Any accessory stuff you want to throw in at the end (abs, arms, etc)

Tuesday:

Squats 3x5

Romanian Deadlifts 3x8

Lunges 2x12

Leg Curls 2x8

Wednesday: OFF

Thursday:

Standing Overhead BB Press 3x5
Pulldowns (pronated grip) 3x5

Incline DB Chest Press 2x12
Flat DB Flys 2x12

Cable Rows 2x10

Friday:

Conventional Deads 3x5

Front Squats or Leg Presses (feet in low position) 3x10

Step-ups 1x10
Reverse Lunge 1x10
Lying Leg Curls (toes points) 1x10


* you can add accessory work wherever you want as long as it's kept to a minimum

** exercises that have no spacing between one another are done in superset fashion

This is simply an idea of what I'd be doing. Certainly not set in stone.