@zobers This is what I have been doing to keep the wheels churning at 46
Chest, back, rest, posterior chain, rest, arms, quads, rest, repeat
Good exercise selection with compounds creates good direct/indirect overlap like the following
Chest day is always an incline pattern then a flat pattern then v bar dips. I end with a lateral variation for side delts. Recap incline barbell, flat bench, dips, laterals. Triceps obviously hit from the dipping.
Upper back is copious amounts of dead hang neutral grip pull up’s or pull up’s then lots of supported row variations. If feeling giddy will toss in a curl at end, sun a pound stone curls
Posterior chain day self explanatory. Some sort of snatch grip hip variation which also hits upper back. Snatch grip rdl or snatch grip floating deadlifts or snatch grip block pulls. End with unilateral leg stuff that will hit the quads as well. Lunge variations, or Bulgarian split squats or if I go to gym I would do leg press. Will end with laterals
Arm day is self explanatory but 99.9% of time I start with close grip bench or close grip floor presses or reverse grip bench. Wala I get chest stimulation. Same with biceps I always start off with chest to bar chin up’s. Wala upper back stimulation. Then I end with the basic arm stuff, floor skulls, barbell curls etc.
Quad day is simply quad day. Leg curls to start then a squat variation. Front’s or zercher’s which btw hit the upper back or saftey bar squat. Then do lunges or if at gym do hacks etc
It’s a fun split I enjoy. Always a day off after upper back, deadlift day and squat day
