Whether your intentions are to increase muscle size or strength, the best training split for you is actually no split at all. Full body workouts are the top tier and logical choice for anybody looking for “quick” gains in muscle size and strength.
The simple fact of the matter is that the more muscle you can activate during a workout the greater growth stimulation you’ll receive.
I invite you to take 3 compound exercises such as any mentioned on the list below. Choose an upper body pull, an upper body push and a compound lower extremity exercise.
Stick with about five or six sets of 3-6 reps with 60 seconds and no more then 90 seconds of rest between sets. Some exercises can be done for slightly higher reps but not the big barbell lifts.
I normally wouldn’t recommend my clients perform an exercise that requires maximal tension or has a significant risk factor involved be done for more than six to eight reps(most times no more than 6 reps).
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