Bodyweight - 249 pounds
So I haven't been doing these lately (or in a fucking while) so I'm going to try and get back to them.
Parallel Grip Pulldowns - 4 sets, up to the stack x 6 reps
Hammer Strength Rows - 4 plates x 4 sets of 15
Meadows Shrugs - 4 sets of 12 @ 100
Tit Machine Rear Delts - 3 sets of 20
Notes - So my split is really old school right now. It's very bodybuilderish....
Day 1 - Chest - Biceps
Incline or Flat Bench - up to 2 top sets of 4-8
Flat or Incline Db Press - 4 sets of 15
Incline or Flat Flyes - 3 sets of 12
3 Bicep Movements - 1 set of 20 per movement. These will change each week.
Day 2 - Legs
Seated Leg Curls - 3 sets of 15 with 5 second eccentrics
Calf Raises - 3 sets of 12
Sumo Leg Press - 4-5 sets of 12 paused at the bottom
Pause Squats - 2 sets of 4-6
Good Mornings - 4 sets of 12
Day 3 - off
Day 4 - Back
As you see above
Day 5 - Shoulders and Triceps
PBN - 3 sets of 8
Side Laterals - giant set
Front Raises - 1x100
Triceps - 5 movements for 1 set of 20 per movement
I am going to run more of a bodybuilderish split for a while just for fun/change/whatever. It still addresses the weaknesses I have to work on and there is a reason for every movement.
I'm sort of burned out on "training movements" at the moment and as I've noted many times before, training has to stay fun or stagnation will set in. Because this is "new" (well, not new but it's been years since I trained this way) enthusiasm is high right now and 4 days a week doesn't feel bad at all.