welcome back?

[PuSHiT89]

so finally i find my way back to the forvm after a successful offseason and football year gone... to make things short over the summer i went from 6'0 174 to a very solid 185. my bench max was at 305 and my squat was tipping 400. i was in the best shape i've ever been in. my 40 time dropped to a 4.7 and i used all the tools to tear up my oponents throughout the year.

but back to reality. football's over and i barely had the time/energy to touch the weights. i'm down to a chubby 180... i have two weeks before wrestling starts. and i'm back on my origional 5 day split to try and shock myself back into where i was before (i know it won't come back that fast but it'll help). wrestling coach says he'll have me going 189 all year. so i'm free to gain as much as i can. he says we'll be allowed 3 days a week to lift whatever we want... so my question is what should my routine look like?

day 1- chest / bi's

day 2 - back / tri's

day 3- legs / shoulders?

and if anybody has any good tips. feel free to throw them in... thanks bro's!

[Malloy1344]

so finally i find my way back to the forvm after a successful offseason and football year gone... to make things short over the summer i went from 6'0 174 to a very solid 185. my bench max was at 305 and my squat was tipping 400. i was in the best shape i've ever been in. my 40 time dropped to a 4.7 and i used all the tools to tear up my oponents throughout the year.

but back to reality. football's over and i barely had the time/energy to touch the weights. i'm down to a chubby 180... i have two weeks before wrestling starts. and i'm back on my origional 5 day split to try and shock myself back into where i was before (i know it won't come back that fast but it'll help). wrestling coach says he'll have me going 189 all year. so i'm free to gain as much as i can. he says we'll be allowed 3 days a week to lift whatever we want... so my question is what should my routine look like?

day 1- chest / bi's

day 2 - back / tri's

day 3- legs / shoulders?

and if anybody has any good tips. feel free to throw them in... thanks bro's!

Welcome back bro. Glad to see your ready to rip shit up. Good lookin routine. Just for comparison. My routine right now is a 4 on, 1 or 2 off.

Day 1 - Legs
Day 2 - Shoulders/Tris
Day 3 - Back/traps
Day 4 - Chest/Bis

Forearms/calves/abs thrown in at will. I'll hit this 4 days in a row, then take 1 or 2 days off depending on how much rest I think I need. Been goin well.....goodluck with your journey!