Back to Basics Split

[rambo]

My last football season is over, and as usual, lost about 15 pounds over the season, and i feel tiny. My lifting during the season was very basic maintenance, and bruised cartilage in my sternum limited my range of motion, especially my chest movements. I just want to get pumped again, and come off of that beat-up feeling which i had all season. Any suggestions for my split, or to help me get back to my old form is appreciated.


MONDAY
-chest/triceps
flat dumbell press, 4 x 8 reps
incline press, 4 x 8 reps
dumbell flys, 4 x 10 reps
skullcrushers 4 x 8
close grip bench 4 x 8
one arm dumbell overhead 4 x 8


TUESDAY
-legs
squats, 4x 8-10 reps
lunges dumbell, 4 x 8
hamstring extensions, 4 x 8
quad extensions, 4 x 8

WEDNESDAY
-back/ bi's
dbell rows, 8 x 4
cable rows, 10 x 4
dead lifts, 8 reps x 4
alternating dbell curls, 8 x 4
preacher curls, 6-10 x 4
alternating hammers, same

THURSDAY
-shoulders/traps
dbell press, 8 x 4
standing military press not behind back, 8 x 4
lateral flies 4 x 8
front flies 4x 8
shrugs 4 x 12

FRIDAY
-calves/abs
toe touches 3 x 30
leg lifts 3 x 30
shit squats 3 x 20
burnout calve raises
wrist curls 4 x 8
grip 4 x 8

[talkhard]

A bro Your training looks pretty good there only a few thing i would change. First i would recommend only doing one bodypart a day. start with chest, next day back, legs bi's and lastly tri's.after three days i would take a rest day.Calves and abs i would do everyday,unless they grow well for you.Then i would recommend pyramiding down: 12, 10 then the last three to failure.

talkhard