hi, im going on a upper lower split today and was hoping if someone could help me out with it and tell me if its good.
Monday lower body:
squat
hamstring curl
leg extension
calf raise
crunches(too much volume and not enough time to do on upper body)
Tuesday Upper body:
flat bench
shoulder press
barbell rows
reverse grip pull downs
dips
preacher curl
rear delt flies
Wednesday:
cardio 20 mins
Thursday lower body:
leg press
hamstring curl
calf raise
leg extension
crunches/ leg raises
Friday upper body:
incline bench
shoulder press
shoulder side raises
flat dumbbell flies
pull downs
triceps extension
barbell curl
Thanks in advance
|
Thread: Upper/lower split help
-
05-07-2012, 10:08 AM #1
- Join Date: Jan 2012
- Location: Brampton, Ontario, Canada
- Age: 28
- Posts: 277
- Rep Power: 161
Upper/lower split help
Last edited by ryz9191; 05-07-2012 at 11:57 AM.
▬▬▬▬▬▬▬▬▬▬▬ஜ۩۞۩ஜ▬▬▬▬▬▬▬▬▬▬▬▬
...............................R.I.P.................................
.............Aziz "Zyzz" Sergeyevich Shavershian.........
.................₪₪₪₪₪₪1989-2011₪₪₪₪₪₪.................
▬▬▬▬▬▬▬▬▬▬▬ஜ۩۞۩ஜ▬▬▬▬▬▬▬▬▬▬▬▬
I REP BACK =)
-
05-07-2012, 10:13 AM #2
Sub in deadlift for leg press on second lower day. You need lateral and posterior delt work, so fit some lateral raises and face pulls in there somewhere. I would also add some sort of row variant on the Friday upper day, but that depends on how much volume you can tolerate. Doesn't look bad by any means, better than 99% of the rate my routine threads on here.
-
05-07-2012, 10:15 AM #3
-
05-07-2012, 10:15 AM #4
-
-
05-07-2012, 10:32 AM #5
- Join Date: Jan 2012
- Location: Brampton, Ontario, Canada
- Age: 28
- Posts: 277
- Rep Power: 161
ok ty guys this is what it looks like now, also ill throws in some lateral rasies on a leg day beacuse my upper body has too much volume
Monday lower body:
squat
hamstring curl
leg extension
calf raise
crunches(not enough time to do on upper body)
Tuesday Upper body:
flat bench
shoulder press
barbell rows
reverse grip pull downs
dips
preacher curl
shrugs
rear delt flies
Wednesday:
cardio 20 mins
Thursday lower body:
deadlift
hamstring curl
calf raise
leg extension
crunches/ leg raises
facepulls
Friday upper body:
incline bench
incline bench
shoulder press
shoulder lateral raises
pull downs
shrugs
cable rows
triceps extension
barbell curlLast edited by ryz9191; 05-08-2012 at 07:46 PM.
▬▬▬▬▬▬▬▬▬▬▬ஜ۩۞۩ஜ▬▬▬▬▬▬▬▬▬▬▬▬
...............................R.I.P.................................
.............Aziz "Zyzz" Sergeyevich Shavershian.........
.................₪₪₪₪₪₪1989-2011₪₪₪₪₪₪.................
▬▬▬▬▬▬▬▬▬▬▬ஜ۩۞۩ஜ▬▬▬▬▬▬▬▬▬▬▬▬
I REP BACK =)
-
05-07-2012, 10:35 AM #6
- Join Date: Jan 2012
- Location: Brampton, Ontario, Canada
- Age: 28
- Posts: 277
- Rep Power: 161
-
05-07-2012, 10:38 AM #7
-
05-07-2012, 11:52 AM #8
- Join Date: Jan 2012
- Location: Brampton, Ontario, Canada
- Age: 28
- Posts: 277
- Rep Power: 161
-
-
05-07-2012, 02:15 PM #9
- Join Date: Jan 2012
- Location: Brampton, Ontario, Canada
- Age: 28
- Posts: 277
- Rep Power: 161
is decline useful, like should it be a big part of my chest workout?
Last edited by ryz9191; 05-07-2012 at 06:53 PM.
▬▬▬▬▬▬▬▬▬▬▬ஜ۩۞۩ஜ▬▬▬▬▬▬▬▬▬▬▬▬
...............................R.I.P.................................
.............Aziz "Zyzz" Sergeyevich Shavershian.........
.................₪₪₪₪₪₪1989-2011₪₪₪₪₪₪.................
▬▬▬▬▬▬▬▬▬▬▬ஜ۩۞۩ஜ▬▬▬▬▬▬▬▬▬▬▬▬
I REP BACK =)
-
05-07-2012, 06:55 PM #10
-
05-08-2012, 02:53 PM #11
-
05-08-2012, 07:45 PM #12
-
-
05-09-2012, 10:21 AM #13
Bookmarks