Hows this upper/lower routine?

[IvanKoay]

Hi, title says it all.

Day 1: A
Day 2: B
Day 3: OFF
Day 4: C
Day 5: D

Workout A:

Squats: 4 sets of 5 reps
Lunges: 3 sets of 8 reps
Leg Press/Leg Extension: 3 sets of 10 reps
Standing Calf Raises: 2 sets of 10 reps
Romanian Deadlifts: 4 sets of 5 reps

Workout B:

Flat Barbell Bench Press: 3 sets of 5 reps
Flat Dumbbell Bench Press: 3 sets of 5 reps
Bent Over Barbell Row: 3 sets of 5 reps
Military Press: 3 sets of 8 reps
Reverse Flyes: 2 sets of 10 reps
Side Lateral Raises: 2 sets of 10 reps
Bench Dips: 2 sets of 15 reps

Workout C:

Deadlifts: 4 sets of 5 reps
Dumbbell Step-Ups: 3 sets of 8 reps
Leg Press: 3 sets of 10 reps
Standing Calf Raises: 2 sets of 15 reps

Workout D:

Close grip Pushups: 2 sets of 15 reps or until fatigue
Incline Bench Press: 3 sets of 8 reps
Incline Dumbbell Flyes: 3 sets of 8 reps
Lat Pulldowns: 3 sets of 8 reps
Dumbbell Rows: 2 sets of 8 reps
Dumbbell Bicep Curls: 2 sets of 10-12 reps
Incline Dumbbell Curls: 2 sets of 10-12 reps


what do u think?

[JeffreeSeeThoo]

Not bad i think gonna follow

[IvanKoay]

bump

[IvanKoay]

bump

[GgGTrex]

Replace the leg press in C for more squats, or do both and take out the dumbbell step ups, and I recommend weighting your push ups. And, maybe add pull ups to B.

[IvanKoay]

Replace the leg press in C for more squats, or do both and take out the dumbbell step ups, and I recommend weighting your push ups. And, maybe add pull ups to B.

i'll add squats to C since it has only 4 exercises. And A squat will go for a average one and C will go for a heavy ones. I'm worrying about my DOMs. last friday did legs until tday, still have doms.

[GgGTrex]

i'll add squats to C since it has only 4 exercises. And A squat will go for a average one and C will go for a heavy ones. I'm worrying about my DOMs. last friday did legs until tday, still have doms.

Thats fairly common for beginners, and since you're still asking for help on a routine, i take it you're fairly new to lifting. I've actually had squats cure the doms in my legs before. the third time i hit the gym, my legs were wrecked, i thought about not even trying to squat, but I decided to man up and squat. I finish my sets, and all of a sudden i realize that I'm no longer in pain. never felt doms after that.

but yeah, that sounds fine, but like I said i'd add pull ups to the day that doesn't have lat pull down. pulls or chins. great for bicep and lats.

[datshiz]

Hmm

[GgGTrex]

Hmm

+1?

[datshiz]

Sounds fine to me. Pyramid push up is a good choice of building tricep. Don't see shrugs but that's fine since there's deadlifts. Good luck OP. seems fine,

[IvanKoay]

Sounds fine to me. Pyramid push up is a good choice of building tricep. Don't see shrugs but that's fine since there's deadlifts. Good luck OP. seems fine,

Okie dokie.

[Joshyb90]

You don't need to have 4 totally different days.

[datshiz]

You don't need to have 4 totally different days.

But all in 1 is like, too high volume IMO.

Haven't tried a upper/lower routine but yeh, explain why. I'm also looking forward to u/l.

[NZninja101]

Hi, title says it all.

Day 1: A
Day 2: B
Day 3: OFF
Day 4: C
Day 5: D

Workout A:

Squats: 4 sets of 5 reps
Lunges: 3 sets of 8 reps
Leg Press/Leg Extension: 3 sets of 10 reps
Standing Calf Raises: 2 sets of 10 reps
Romanian Deadlifts: 4 sets of 5 reps

You're most likely a novice. 2 quad exercises should be enough at this stage. And if you discover you need more volume, then at least you've learned something about your body. Also, do a few sets of leg curls.

Workout B:

Flat Barbell Bench Press: 3 sets of 5 reps
Flat Dumbbell Bench Press: 3 sets of 5 reps
Bent Over Barbell Row: 3 sets of 5 reps
Military Press: 3 sets of 8 reps
Reverse Flyes: 2 sets of 10 reps
Side Lateral Raises: 2 sets of 10 reps
Bench Dips: 2 sets of 15 reps

Turn one of those flat presses into an incline press. Perhaps opt out of bench dips for a tricep isolation exercise, considering you're pressing quite a lot already. Dumbbell OHP is better on the side delts.

Add a vertical pull.

Workout C:

Deadlifts: 4 sets of 5 reps
Dumbbell Step-Ups: 3 sets of 8 reps
Leg Press: 3 sets of 10 reps
Standing Calf Raises: 2 sets of 15 reps

Just make sure the Step Ups have a decent Range Of Motion. Add some leg curls at the end. Possibly core work too. Nothing fancy. Just some weighted leg raises & some weighted hypers.

Workout D:

Close grip Pushups: 2 sets of 15 reps or until fatigue
Incline Bench Press: 3 sets of 8 reps
Incline Dumbbell Flyes: 3 sets of 8 reps
Lat Pulldowns: 3 sets of 8 reps
Dumbbell Rows: 2 sets of 8 reps
Dumbbell Bicep Curls: 2 sets of 10-12 reps
Incline Dumbbell Curls: 2 sets of 10-12 reps

Turn one of the incline movements into a flat/decline movement. Do shoulder isolation on this day too. Consider that you should be doing similar volume for triceps and biceps.

[IvanKoay]

You're most likely a novice. 2 quad exercises should be enough at this stage. And if you discover you need more volume, then at least you've learned something about your body. Also, do a few sets of leg curls.


Turn one of those flat presses into an incline press. Perhaps opt out of bench dips for a tricep isolation exercise, considering you're pressing quite a lot already. Dumbbell OHP is better on the side delts.

Add a vertical pull.





Just make sure the Step Ups have a decent Range Of Motion. Add some leg curls at the end. Possibly core work too. Nothing fancy. Just some weighted leg raises & some weighted hypers.




Turn one of the incline movements into a flat/decline movement. Do shoulder isolation on this day too. Consider that you should be doing similar volume for triceps and biceps.

My gym doesn't have leg curl machine. It's hard to do with DB. On workout d can I add incline shoulder barbell press seated

[IvanKoay]

Bump