Hey guys today was my first day back in full swing, i did
front squats 3x8, 1x3
shoulder press 3x8
front raises 2x10
deadlift 5x5, v-stance 3x8
and finally posterior delt raises 3x8
7th i had some protein bcaa creatine, lots of water, felt great for 8th, but wasnt allowed to lift, coach is a douche.
Any way my 7 day split is like this:
Monday-Chest(thickness), Back(Moderate), Forearms
Tuesday-Legs, Shoulders(light, anterior, posterior), Biceps, and Triceps
Wednesday-Chest(width), Back(light), Forearms
Thursday-Shoulders(heavy, medial, posterior) Triceps
Friday-Chest(Clavicle portion), Back(Heavy), Legs(mobility and power), Forearms
Sunday-active recovery 15 minutes or so, i also will kick calories up by 15%(huge jump i know but it will help alot).
and hopefully a back rub too
P.S. Heavy Front squats are awesome for quads.