New split, Whattya think?

[burnthiscorpse]

Back after a 6 month layoff. 3 of the 6 months were planned because of a very small tear near my belly button. Healed as much as its going to. But I cant get it fixed til the end of the year anyhow. Also to give my beat up shoulders a rest and let some seriously pulled obliques heal. The last 3 months just happened. Fat lazy and worthless time off.
Anyways...I put together a split to start with til everything gets used to weight and working again then I'll get a bit more hard-core. Goals are cutting first off, and staying injury free. Going to do lots of sets, lots of reps, lighter weights (so to speak).

Mon: Flat DB
Incline BB smith
Smith Military

Close grip Flat BB
Dip Machine
Press Downs


Tues: Bent over BB rows
Close grip palms in pull downs
rack pulls

Straight bar curls
Standing DB curls
reverse grip wide grip cabber bar curls


Wed: Legs , Leg press
Extensions
standing ham curls

abdomen permitting, Squats instead of leg press.


Thurs: OFF


Fri: OFF

Sat: Deads
Clean and press

Sun: Off

The only dilemma I am having is friday/saturday. Whether to leave it, or switch days. Also thought of doing saturday on thursday instead and taking fri/sat off then repeat.

 

[burnthiscorpse]

Yes I know theres not alot of shoulder work in there but Military press has always been a great movement to hit my front and side delts. My rear delts get plowed when I do anything involving back. so thats covered. My traps get worked when I so much as look at a weight of any kind. Not to mention theres clean and press in there. What more do you need for shoulders.

 

[burnthiscorpse]

never mind folks. just got done reading DC. changed it all up.

 

[mohdgame]

Two programs I love are DC & HST. Because they're based on scientific evidence . Not just someone guessing what works and whats not. As for staying injury free, I think HST is ideal for that. It focuses on preparing your joints and tendons before hitting maximum efforts.