Please Scroll Down to See Forums Below 
My apologies. Its kind-of a mess. I'm just going to copy and paste it from my notes as is. It has astrisks and notes to myself on it. I was thinking of using it after I get a few weeks back training and get my body acclimated again. I always OCD hardcore about my split I dunno why. I would like to work every part every 72 hrs but when you have chest, back, shoulders, bis, tris, legs.....well....you know.....its a pain in the ass. I do feel that once every 7 days is a waste. Especially when AAS is involved. Optimal would be to try and get at least once every 4 days IMHO and as i get back into not being natty next year i will adjust if i feel the need.
My theory behind this particular idea is that each part gets hit once on its respective day. Bi's and tri's being the exception obviously getting work on chest and back day and even a little more on the saturday workout. But then everything else should theoretically get hit again as I do deads and clean and press on saturday. The saturday workout is the only thing that makes me ok with hitting things like chest and back only once per week by themselves. If I find that bi's and tri's are overtrained and suffering then I will add them to their coinciding large part day (tris with chest ect..)
********************************************************
MONDAY: Chest + front/side delts
1) pec dec - 3x15-20 warm up/pre exhaust
2) flat DB press - 6x12 ****first 2-3 sets still lighter, warming up thouroughly*****
3) low incline BB smith - 6x12
4) DB flys flat and/or incline - 3-4 sets (alternating flat and incline each workout)
5) smith military BB press and/or standing BB press - 6x10-12
6) angled front raise alternating palms in neutral and underhand grip
****** standing BB press in addition to or instead of smith military *****
****** 3-4 sets each instead of 6 if natty******
TUESDAY: Back/rear delt
1) pull downs first********
2) Bent Over BB Row - 6x10-12 (or sub pendlay rows or split 6 into 3 pendlay and 3 bent over) *****or 3 BB row and 3 seated row*****
3) ??? Rack pulls - 6x10-12 (lighter weights)*****no rack pulls on this day if able to do deads******
4) Pull Downs - 6x10-12 ***** keep 6 sets or 8. (wide normal and close reverse or wide neutral)
5) One arm machine rows - 4x10-12
6) ****** try pullovers******
7) rear delt flys
8) shrugs
WEDNESDAY: Legs
1) warm-up recumbant bike
2) box squats
3) leg press or hack squat (depending how box squats feel on knee and abdomen or instead of squats)
4) calves
5) stiff leg deads
6)
THURSDAY: Bi/Tri (lighter weight, high volume)
1) close grip flat BB press - 5x15 ****alternate in reverse grip also*****
2) Machine seated dips - 5x15 ****real dips when shoulders and elbows are back to handling 50 lb over body weight on seated dip*****
3) press downs - 5x15 (alternating grips)
4) straight bar curls - 5x15 (wide grip)
5) camber bar close grip curls - 5x15
6) Camber bar wide reverse grip curls - 5x15
*****also try wide reverse grip chins or pull downs for bi's*****
FRIDAY: OFF*****
SATURDAY: Deads + Clean and press (with abdomen permitting)
1) warm up
2) 6-8 or so sets of high rep lighter weight deads (by feel)
3) Clean and press - 6 x (as many as I can get)
SUNDAY: OFF*****
My theory behind this particular idea is that each part gets hit once on its respective day. Bi's and tri's being the exception obviously getting work on chest and back day and even a little more on the saturday workout. But then everything else should theoretically get hit again as I do deads and clean and press on saturday. The saturday workout is the only thing that makes me ok with hitting things like chest and back only once per week by themselves. If I find that bi's and tri's are overtrained and suffering then I will add them to their coinciding large part day (tris with chest ect..)
********************************************************
MONDAY: Chest + front/side delts
1) pec dec - 3x15-20 warm up/pre exhaust
2) flat DB press - 6x12 ****first 2-3 sets still lighter, warming up thouroughly*****
3) low incline BB smith - 6x12
4) DB flys flat and/or incline - 3-4 sets (alternating flat and incline each workout)
5) smith military BB press and/or standing BB press - 6x10-12
6) angled front raise alternating palms in neutral and underhand grip
****** standing BB press in addition to or instead of smith military *****
****** 3-4 sets each instead of 6 if natty******
TUESDAY: Back/rear delt
1) pull downs first********
2) Bent Over BB Row - 6x10-12 (or sub pendlay rows or split 6 into 3 pendlay and 3 bent over) *****or 3 BB row and 3 seated row*****
3) ??? Rack pulls - 6x10-12 (lighter weights)*****no rack pulls on this day if able to do deads******
4) Pull Downs - 6x10-12 ***** keep 6 sets or 8. (wide normal and close reverse or wide neutral)
5) One arm machine rows - 4x10-12
6) ****** try pullovers******
7) rear delt flys
8) shrugs
WEDNESDAY: Legs
1) warm-up recumbant bike
2) box squats
3) leg press or hack squat (depending how box squats feel on knee and abdomen or instead of squats)
4) calves
5) stiff leg deads
6)
THURSDAY: Bi/Tri (lighter weight, high volume)
1) close grip flat BB press - 5x15 ****alternate in reverse grip also*****
2) Machine seated dips - 5x15 ****real dips when shoulders and elbows are back to handling 50 lb over body weight on seated dip*****
3) press downs - 5x15 (alternating grips)
4) straight bar curls - 5x15 (wide grip)
5) camber bar close grip curls - 5x15
6) Camber bar wide reverse grip curls - 5x15
*****also try wide reverse grip chins or pull downs for bi's*****
FRIDAY: OFF*****
SATURDAY: Deads + Clean and press (with abdomen permitting)
1) warm up
2) 6-8 or so sets of high rep lighter weight deads (by feel)
3) Clean and press - 6 x (as many as I can get)
SUNDAY: OFF*****
