Free E-book Forum Specific Routines Suggestions for new split

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    I’m a 42 yo ecto lifting for about 3 years consistently. I was successful in gaining 25 lb of muscle (mainly in the first year) – using full-body and upper-lower splits.

    I’ve also recently had a subscapularis tendinitis, for which I’m seeing a physical therapist.

    When I return to lifting (all I’m doing right now is legs!), I’m looking for a new routine.

    I’d like a 3 or 4 day split – low on volume, high on intensity. I’d like to hit sone smaller muscles -like bi’s and tri’s (even indirect work) 2x week – everything else 1x week.

    Can’t really do a barbell press (unless I’m
    Given permission from my pt) – but neutral grip db overhead press and upright rows (done to upper chest only w a wide grip) are not a problem

    Thanks for any suggestions!



    I'd recommend a semi-split. ¬†Lower/upper/rest/lower/upper with undulating periodicity… (but that's depending on how long you've been out.

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