DLTBB Split

DLTBB Split

CHEST AND BICEPS (A)

Flat barbell bench press 4 x 6-8
Weighted dips 3 x 8-10
Incline DB fly 3 x 8-10
DB pull over 3 x 8-10
Standing barbell curl 4 x 6-8
Preacher curl 4 x 8-10

BACK AND TRICEPS (A)

Weighted pull ups 4 x 8-10
Bent over barbell row 3 x 6-8
Rack pulls 3 x 6-8
Hyper extensions 4 x 10
Seated DB Tricep extension 4 x 6-8
Tricep push down 4 x 8-10

SHOULDERS AND LEGS (A)

Seated barbell press 4 x 6-8
Lateral DB raise 3 x 8-10
Face pulls 3 x 10
Barbell shrug 4 x 8-10
Barbell squat 4 x 6-8
Single hamstring curls 4 x 8-10
Standing calf raise 4 x 10

CHEST AND BICEPS (B)

Incline DB press 4 x 6-8
Weighted dips 3 x 8-10
Flat DB fly 3 x 8-10
DB pull over 3 x 8-10
DB hammer curl 4 x 6-8
Concentration curl 4 x 8-10

BACK AND TRICEPS (B)

Underhand grip pull down 4 x 8-10
Seated cable row 3 x 6-8
One arm DB row 3 x 6-8
Hyper extensions 4 x 10
CGBP 4 x 6-8
Skull crusher 4 x 8-10

SHOULDERS AND LEGS (B)

Seated DB press 4 x 6-8
Inverted row 4 x 10
Lateral cable raise 4 x 10
DB shrug 4 x 8-10
SLDL 4 x 6-8
Machine hack squat 4 x 8-10
Seated calf raise 4 x 10

NOTES

I hit abs every 3 workouts with 4 sets of 6-8 weighted decline sit ups which I will also be trying to progressively overload on to strengthen/thicken the core muscles.
And if you're wondering why I'm doing triceps with back and biceps with chest, I've used the traditional Chest/Tricep and Back/Bicep method for ages but I always find my Biceps/Triceps are fatigued once they have been hit indirectly and could never go 100% on my working sets. Splitting it this way lets me put 100% effort in to the working sets on my arms, I got the idea from a Lee Priest video and it's been working really well.
A few people questioned me when I posted this saying isn't this a little low volume, shouldn't you do more sets etc. My answer is no, I think it is enough volume. If you utilize every set properly and you are using a weight where you are genuinely struggling by rep 6-8 then you will agree by the end of one session it is enough volume.