Here is the basic 4 day split I will be following just to get my body back into the groove and my mind back into the habit for training.
In the brackets I have listed the main lift for that training day, that lift will be done every time on that day, then the rest will be assistance exercises.
The assistance exercises will vary between workouts, so on Day 1 we WILL have Bench Press which MAY then be followed my Incline Bench, next time it MAy be DB Flyers and Pec Deck etc etc, so no two workouts will be exactly the same, most work will be done in the main lift, the rest is just extra:
DAY 1 - Chest/Triceps (Bench Press)
DAY 2 - Legs/Abs (Squat)
DAY 3 - Back/Biceps (Dead Lift)
DAY 4 - Shoulders /Abs (Press)
There may or may not be rest days, I will aim not to have rest days, but I willl be guided by my body.