I am trying to get back into the gym pretty steadily. Here's the split I've come up with so far. I'm going to put the exercises I do as well. Can anyone tell me what day would be best for deadlifts and can you guys tell me how it looks?
Sun- Chest/abs (and sometimes biceps)
Fri- Arms (maybe some abs)
I've pretty much just been doing the four first days right now. Decided to add a specific arm day to see how that does for me.
Chest-Flat Barbell 4X8, Incline Dumbell 3X8, Machine Decline 3X15, flies 3X12
Legs-Squat 3X6-8, single-leg leg press 4X10 (my left thigh is lagging in strenght to my right), single-leg leg extension back to back 3X12, Single leg seated leg curl back to back 3X12--calves-donkey calf raise machine 3X15, seated calf raise 3X15
Shoulders-hanging clean and press 3X6-8, Arnold press 4X10, superset side and front laterals 3X10 each, lateral machine 2Xhow many I can do until I can't lift the thing at all--abs-ab coaster, crunch machine or cable crunches
Back-pullups 3Xfailure or lat pull downs 3X8, barbell row 3X8, Low row machine 4X15--calves-same as before
Arms-Planning on tricep pressdown 3X10 (to warm up my triceps and elbows), Hammer curls 3X8, Dips 3X8, dumbbell curls 3X8-10, Skull Crushers 3X8 (do these later when my elbows are warm to avoid injury, otherwise I'd probably do them first or second. I also usually superset narrow grip press for this one), ez bar preacher curls 3X10--abs-same as before