Rich's Training Schedule

Right now I'm doing an upper/lower split. I have two slightly different versions of each workout with slightly different focus and rep ranges:

Upper 1: Bench Focus
Bench Press - warmup x 8, 3 x 6-10 reps
Pulldown - warmup x 8, 3 x 6-10 reps

Incline DB Press - 3 x 6-10 reps - SUPERSET WITH
One Arm DB Row- 3 x 6-10 reps

Standing DB Press - 3 x 6-10 reps -SUPERSET WITH
Standing Barbell Curl - 3 x 6-10 reps

Upper 2: Barbell Press Focus
Standing Press - warmup x 8, 3 x 6-10 reps
Pulldown - warmup x 8, 3 x 6-10 reps

Barbell or DB Bench Press - 3 x 6-10 reps - SUPERSET WITH
One Arm DB Row - 3 x 6-10 reps

Extra Arm and/or Shoulder work as time permits:
Barbell Curls supersetted with Incline French Press (2 -3 sets of 10 -12 reps)
Lateral Raises supersetted with Upright Rows supersetted with Standing Presses - one giant set with the same dumbbells

Lower 1: Squat Focus
Squat - 2-3 warmups, 1 x 20-30 reps OR 2-3 x 10-15 reps (depending on how I feel)
Stiff Leg Deadlift - 1 -2 x 15 reps
Leg Curl - 1 x 15 reps
Hip Abduction - 1 x 15
Hip Adduction - 1 x 15
Calf Raises (one leg or standing) - warmup x 15, 2-4 x 10-20 reps
Hanging Leg Raises - 1 x 15
Weighted Side Bends - 1 x 15

Lower 2: Deadlift Focus
Deadlift - 2-3 warmups, 2-3 x 10-15 reps
Leg Curl - 2 x 15 reps
Squat - 1-2 x 15-20 reps
Calf Raises (one leg or standing) - warmup x 15, 2-4 x 10-20 reps
Hanging Leg Raises - 1 x 15
Weighted Side Bends - 1 x 15