Madwestmo's Upper / Lower routine

[Madwestmo]

Here's my routine , it's nothing ground breaking but it might help someone

This would be run U/L/R/U/L/R/R

Upper
Bench (horizontal push) 3x5
Pendlay row (horizontal pull) 3x5
Press (vertical push) 3x8
Yates row (vertical pull) 3x8
Curl (upward elbow flexion) 3x12
Tricep pushdown (downward elbow flexion) 3x12

Lower
Back squat (vertical push) 3x5
Deadlift (vertical pull) 1x5
Good mornings (push) 3x8
Ab work (pull) 3x15
Leg ext (upward knee flexion) 3x12
Leg curl (downward knee flexion) 3x12

Let me know what you think

I shall update with progression, deload info when I get the chance

[SCS1223]

I'd substitute pull-ups for yates rows. I'd also add in some face pulls and/or rear delt/reverse flyes. Maybe do face pulls each upper day, and then alternate between curls and tricep pushdowns (Upper Day A - curls/face pulls, Upper Day B - tricep pushdown/face pulls).

[sebatu]

Add face pulls in the upper day, change good mornings for SLDL and leg extensions for lunges and you have the perfect beginner's program imo.

- Face pulls will add more pull sets.
- SLDL instead of good mornings is a personal preference.
- I think leg extensions are terrible for the knees and adding a unilateral exercise is a good idea.

[Madwestmo]

Thanks for the reply

The reasoning behind the Yates rows was mostly just to use a opposite vertical movement using the barbell to the press

It also hits the lower lats nicely which is often missed out on routines

As for lack of rear delt work I find the combination of heavy pendlays/deads/pressing suffices

I like to keep things simple , using barbell wherever possible , can always add weight to a bar right ?!