I've been playing around with different splits lately. I started with the chest/shoulders/tris, back/bis, lowerback/legs and found that my bis were the limiting factor in rows/pulldowns and that it was difficult to get a good back workout before my arms got too worn out. I decided I needed a designated arm day, so I settled on the Arnold split, chest/back, lowerback/legs, shoulders/arms. However, I moved traps to shoulders/arms day since I'm so worn by the end of chest/back day. I have a herniated disc in my lower back, so I want to avoid deadlifts and heavy squats. Another concern that I had was that I would be working tris/bis too much. While they are being targeted only one day, would the two days of chest/back work them too much? -Chest/Back- Flat BB/DB bench (interchanged every two weeks) Incline BB/DB bench (interchanged every two weeks) Flys Lat Pulldowns Seated Rows (Should I add bent-over DB rows for more range of motion?) -Lowerback/Legs- Back Extension Squats Calf Raises -Shoulders/Traps/Bi/Tri/Forearms- Military Presses (Anterior) Lateral Raises (Lateral) (Should I replace with upright row?) (Which is the most effective posterior deltoid exercise?) DB Shrugs Preacher curls Hammer DB curls CG bench Wrist Curls Reverse Wrist Curls Tuesday and Saturdays are my offdays, so this is how my routine would work Sunday-Chest/Back Monday-Lower Back/Legs Tuesday-Off Wednesday-Chest/Back Thursday-Lower Back/Legs Friday-Shoulders/Traps/Bi/Tri/Forearms Abs Sunday, Wednesday, Friday Questions/Comments? Thanks for any replies!