New muscle grouping?

[Massroid1020]

Anyone ever did a six day routine that hit everything twice a week and wasn't the push/pull/legs combo? If anyone has some advice on muscle grouping it would be greatly appreciated!

 

[Buildingup24]

Heavy Chest/light shoulders
Back/bi (vertical movements for back)
Legs-quad dominant

Heavy shoulders/light chest
Back/tri (horizontal movements for back)
legs-hamstring dominant

 

[Massroid1020]

So only hit biceps and triceps once a week?

 

[joeblow12345]

So only hit biceps and triceps once a week?

With that split hes hitting tris 3xs and bis 2xs a week.

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[Massroid1020]

Right in an indirect way, as accessory muscles. I was meaning directly

 

[Evan Tipps]

Monday

Back
Deadlifts, 4 sets – 6-12 reps
Barbell rows, 3 sets – 10-12 reps
T-bar rows, 3 sets – 10 – 12 reps
One-arm dumbbell rows, 3 sets 10-12 reps

Biceps
Barbell curls, 4 sets -12 reps
Seated alternating dumbbell curls, 12 reps
Preacher curls, 12 reps
Cable curls, 12 reps

Shoulders
Military presses, 4 sets – 10-12 reps
Seated dumbbell press, 4 sets – 12 reps
(superset with)
Front dumbbell press, 4 sets – 12 reps

Tuesday

Legs
Squats, 5-6 sets – 2-12 reps
Leg presses, 4 sets – 12 reps
Lunges, 2 sets – 100 yards
Stiff-leg deadlifts, 3 sets – 12 reps
Seated hamstring curls, 3 sets – 12 reps

Wednesday

Chest
Bench press, 5 sets – 12 reps
Incline barbell press, 3 sets – 12 reps
Flat bench dumbbell press, 3 sets – 12 reps
Flat bench flyes, 4 sets – 12 reps

Triceps
Seated cambered-bar extensions, 3 sets – 12 reps
Seated dumbbell extensions, 4 sets – 12 reps
Close-grip bench press, 4 sets – 12 reps
Ive done this. and rest after thurs. then start again fri-sunday.

 

[Massroid1020]

Monday

Back
Deadlifts, 4 sets – 6-12 reps
Barbell rows, 3 sets – 10-12 reps
T-bar rows, 3 sets – 10 – 12 reps
One-arm dumbbell rows, 3 sets 10-12 reps

Biceps
Barbell curls, 4 sets -12 reps
Seated alternating dumbbell curls, 12 reps
Preacher curls, 12 reps
Cable curls, 12 reps

Shoulders
Military presses, 4 sets – 10-12 reps
Seated dumbbell press, 4 sets – 12 reps
(superset with)
Front dumbbell press, 4 sets – 12 reps

Tuesday

Legs
Squats, 5-6 sets – 2-12 reps
Leg presses, 4 sets – 12 reps
Lunges, 2 sets – 100 yards
Stiff-leg deadlifts, 3 sets – 12 reps
Seated hamstring curls, 3 sets – 12 reps

Wednesday

Chest
Bench press, 5 sets – 12 reps
Incline barbell press, 3 sets – 12 reps
Flat bench dumbbell press, 3 sets – 12 reps
Flat bench flyes, 4 sets – 12 reps

Triceps
Seated cambered-bar extensions, 3 sets – 12 reps
Seated dumbbell extensions, 4 sets – 12 reps
Close-grip bench press, 4 sets – 12 reps
Ive done this. and rest after thurs. then start again fri-sunday.

Thanks man, how'd you like it?

 

[Evan Tipps]

Loved it. Made my back grow alot. Only thing I would do is add a small superset to the shoulder day. Id add shrugs with rear delt flys superset

 

[Buildingup24]

With that split hes hitting tris 3xs and bis 2xs a week.

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This- it won't take a lot of accessory work if you're attacking the muscle group directly twice a week as it is.

 

[Massroid1020]

This- it won't take a lot of accessory work if you're attacking the muscle group directly twice a week as it is.

Chest shoulders back and legs are getting hit directly twice a week, biceps and triceps are getting hit once directly, the rest is indirect. That is why I asked would you only hit tris and bis once a week, because all the other times you hit them are indirectly