rehab/remedial program?

[Mr. dB]

I've been off from training for the past five weeks due to injury and then illness. I started back last week, trying to ease back into things.

I've come up with the following split, thought I would toss it out for comments and suggestions.

A: chest, shoulders, triceps
B: back, traps, biceps
C: Legs

I'm doing this three-day split over a four day workout week, so that the weeks follow this pattern:

ABCA
BCAB
CABC
ABCA...

I've been doing 5x5s on basic core lifts only, starting kind of light and adding 5 lbs per workout, to build up to a point where I feel omfortable with challenging myself again. I figure after about six weeks of this, I oughtta be ready for a more normal routine again.

Any thoughts, suggestions, improvements, criticism, will be appreciated. Thanks.

 

[supreme]

Looks good but why not allow for more recovery by doing an upper body / lower body split 2on, 1 off, 2on, 2 off.

There is a lot of carry over on exercises and you also get increased motor unit activation when you alternate sets of your antagonistic muscles.

If you keep the rotation without making changes I would do it as CA, day off, CB this way you have 2 lower body & 2 upper body works per week. Also lets you start the week after 2 days rest with the largest muscle group , legs.

S