The first 5 weeks of my new training split starting Nov 15. For reference, this would be a 4 week block, but after almost 8 weeks out of the gym, the 1st week is just me breaking back into it with more moderate weight.
Squats are back in, but ill be wrapping my knees and seeing how it goes. 4 days per week split. 2 upper, 2 lower.
Open for comments. Goal is to get recover strength and size before hitting the next block.
Monday: Upper 1
Incline Machine Press: 2 warmup, 2 feeder, 3 working (3 x 8
Flat DB Press: 1 feeder, 2 working (1 x 10, 1 x 10+8 drop set)
Pec Dec Flyes: 1 feeder, 3 working (3 x 10)
Dumbell Rows: 2 warmup, 2 feeder, 4 working (4 x 8
Pull Ups: 1 warmup, 4 working (4 x 10)
DB Shoulder Press: 1 warmup, 1 feeder, 3 working (3 x 8
DB Laterals: 1 warmup, 3 working (3 x 10)
DB Hammer Curls: 1 warmup, 2 working (2 x 10)
Preacher Curl: 1 feeder, 2 working (2 x 10)
Dual Handle Pushdown: 1 warmup, 1 working (2 x 10)
Tuesday: Lower 1
Lying Leg Curl: 2 warmup, 1 feeder, 3 working (3 x 8
*Smith Squats: 2 warmup, 1 feeder, 3 working (3 x 6)
Y-stance Leg Press: 1 warmup, 3 feeder, 3 working (3 x 10)
Leg Extensions: 1 feeder, 3 working (3 x 12)
Calf Raises: 2 warmup, 1 feeder, 3 working (3 x 10)
Wednesday: Off
Thursday: Upper 2
Meadowns Row: 2 warmup, 1 feeder, 3 working (3 x 8
Seated Row: 1 feeder, 2 working (1 x 10, 1 x 10 drop set)
DB Pullover: 1 feeder set, 3 working sets (3 x 10)
DB Hex Press: 1 feeder set, 4 working sets (4 x 8
DB Y-raises: 1 feeder set, 3 working sets (3 x 12)
Rear Delt Raise: 3 working sets (3 x 15)
Palms Up DB Curl: 1 feeder set, 2 working sets (2 x 12)
Rope PushDowns: 1 feeder, 2 working (2 x 12)
EZ Curl Skull Crusher: 1 feeder, 2 working (2 x 12)
Friday: Lower 2
Standing Leg Curls: 2 warmup, 2 feeder, 3 working (2 x 8, 1 x 8 + drop)
High & Wide Leg Press: 2 feeder, 3 working (3 x 12)
Walking Lunges: 3 working (10 forward, 10 back)
BB Stiff Leg Deadlift: 1 feeder, 3 working (3 x 8
Calf Raise: 1 warmup, 2 feeder, 3 working (3 x 10)
Saturday: Off
Sunday: Off