faccio un copia-incolla di alcune info che ho visto:
come splittare i muscoli: A-B-A2 B2-A3-B3 3 workout a settimana ma son diverse le schede:


a)
Chest
Shoulders
Triceps
Back width
BAck thickness

b)
biceps
forearms
calves
hams
quads


DC Training by bodypart:
Chest:
incline smythe press (11-15rp)
hammer strength press (11-15rp)
decline barbell press (11-15rp)

Backwidth:
front rack chins (11-20rp)
close grip pulldowns (11-15rp)
front pulldowns (11-15rp)

Backthickness: (back thickness exercises and quad exercises arent rest paused due to safety reasons of fatigue and loss of form)
deadlifts straight sets (6-9reps) + (9-12reps)
T-bar rows straight set (10-12 reps)
rack deadlifts (6-9reps) + (9-12reps)

Shoulders:
military presses (11-20rp)
hammer strength presses (11-15rp)
upright rows (11-20rp)

Quads: (quads are done again with no rest pause because of safety reasons, but after progressive warmups there is a heavy set and then what I call a "widowmaker set" for 20 reps with a still heavy, but lighter weight)

free squats (6-10 rep straight set) 3-5 minute rest and then (20 rep widowmaker)
hack squats (as above)
leg press (as above)

Hamstrings:
lying leg curls (15-30rp)
seated leg curls (15-30rp)
sumo press leg press (pressing with heels only- straight set of 15-25 reps)

Biceps:
preacher curls (11-20rp)
barbell drag curls (11-20rp)
dumbell curls (11-20rp)

Forearms:
pinwheel curls (straight set 10-20 reps)
hammer curls (straight set 10-20 reps)
reverse grip one arm cable curls (straight set 10-20 reps)

Triceps:
reverse grip bench presses (11-20rp)
close grip bench presses (11-20rp)
EZ bar tricep extentions (15-30rp) (elbow safety)

Calves: (all calves are done with an enhanced negative, meaning up on big toe, 5 seconds lowering down to full stretch and then a brutal 10-15 seconds in the stretched position and then back up on the big toe again. It really separates the mice and the men--this is an all straight set)
leg press toe press (10-12 reps)
hack squat toe press/sled (10-12 reps)
seated calf raises (10-12 reps)


Routine example:
Workout 1
panca inclinata 11-15 Rest Paused
panca inversa 15-20 Rest paused
military press 15-20 Rest Paused
trazioni prone 15-20 Rest Paused
rematore bilanciere 12-15 reps straight set

Workout 2
curl al cavo presa larga 15-20 Rest Paused
curl martello 12-20 reps, slow
calf alla pressa 12 reps DC Style
leg curl manubrio 11-15 Rest Paused
Front Squat 4-8 reps straight set; widowmaker on legpress

Workout 3
panca declinata 11-15 Rest paused
panca stretta 11-15 Rest Paused
lento manubri 11-15 Rest Paused
lat avanti 15-20 Rest Paused
deadlift 8-12 straight set; 4-8 straight set

Workout 4
curl manubri seduto 15-20 Rest Paused
flessioni polsi bilanciere 20-30 Rest Paused
calf seduto 12 reps DC Style
stacchi gambe tese Sets of 6, add 10lbs per side each set, no rest
pressa 45° 8-10 reps straight set; widowmaker 20+ reps

Workout 5
panca inclinata smith 11-15 Rest Paused
pullover tricipiti 15-20 Rest Paused
shoulder press smith 11-15 Rest Paused
pulldown braccia tese 15-20 Rest Paused
rematore seduto 12-15 reps straight set

Workout 6
curl bilanciere seduto 15-20 Rest Paused
curl Martello corda 12-20 reps slow
calf alla smith 12 reps DC Style
pressa sumo 12-20 reps straight set
pressa 8-10 reps straight set; widowmaker 20+ rep