I can smelllll what the Rock is cookin'! However...I am used to one BP per workout...so kinda hard to break from that.
also gonna need a little help with your thoughts...as I'm getting tired...
So...
'Upper Horizontal' would be:
Mil presses, raises and upright rows and pullups/downs? that's about all I can think of?
'Upper Vert' would be:
bench presses and rows?
Quads would be:
squats and ext
and hammies would be:
Deads and leg curls?
Is my tired brain grasping your idea?
switch horizontal and vertical and you're correct. remember, horizontal=horizon=side to side=laying down/bent over. Vertical=up and down.
stick with compounds and get your shit back to where you used to be, then go from there.
OR, if you want to go to a more bodypart type split like you're used to, do it so you have overlapping exercises so parts get worked directly once a week and indirectly once a week, just for more stimulation
for example:
Day 1
legs and bis
squats (legs direct)
leg press (legs direct)
close grip chins or pulldowns (bis direct, back indirect)
preacher curls (bis direct)
day 2
chest and abs
bench press (chest direct, shoulders/tris indirect)
db bench press (chest direct, tris indirect)
db flies (chest direct)
crunches
leg lifts
day 3
off
day 4
back and traps
deadlifts (legs/back direct, traps indirect)
rows (back direct, bis indirect)
wide grip pullups/pulldowns (back direct, bis/forearms indirect)
shrugs (traps direct)
day 5
shoulders/tris
overhead press (shoulders direct, tris indirect)
seated db shoulder press
dips (tris direct, chest indirect)
skulls (tris)
Remind me this coming friday
