I decided to go with the back/chest, leg, arm/shoulder split for the first attempt. This is the first time I've done a non-HIT style program since I began lifting. I made great gains from HIT when I did it, but I'm really in the mood for something a little different after such a long layoff.
I think I will go 2x6-8 to momentary muscular failure. When doing HIT my last rep took about 15 seconds. This time, I will do it to failure, then quit.
Día Número Uno (chest and back)
Dumbell Incline Presses
Weighted Nuetral Grip Chinups
One Arm Dumbell Rows
Día Número Dos (legs and inadvertently my lower back)
Squats [sort of] (one rep short of failure)
TrapBar Deadlift (one rep short of failure)
Día Número Tres (shoulders, tris, bis)
Lying Tricep Extension
All dumbell motions will use a 2" thick handle. I also own a shorter(4') 2" thick-bar for close grip bench and curls.
I have a seperate grip training day where I will do weighted crunches, perhaps some leg raises, and if I am lucky some side bends.
I was considering someday getting a means to do hyper extensions to help strengthen my pathetic lower back. TrapBar deadlifts used to kill it.
I can't do SLDL or any overhead lifts. My lower back is rocked, so anything that puts a deal of pressure on the spine is a no-no. For the squats, I plan on getting one of those belt-devices to do them. I'll see how that works out.