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  1. #1
    Registered User ryz9191's Avatar
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    Upper/lower split help

    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
    Last edited by ryz9191; 05-07-2012 at 11:57 AM.
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  2. #2
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    Originally Posted by ryz9191 View Post
    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(not enough time to do on upper body)

    Tuesday Upper body:
    flat bench
    barbell rows
    reverse grip pull downs
    dips
    preacher curl

    Wednesday:
    cardio 20 mins

    Thursday lower body:
    deadlift
    hamstring curl
    calf raise
    leg extension
    crunches/ leg raises


    Friday upper body:
    incline bench
    flat dumbbell flies
    pull downs
    triceps extension
    barbell curl

    Thanks in advance
    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.
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  3. #3
    Registered User jaybutz's Avatar
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    Personally I'd also throw in a DB shoulder press or an Over Head Press as well.
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  4. #4
    ʕノ•ᴥ•ʔノ ︵ spurdo's Avatar
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    Try and throw some pull-ups and military presses somewhere there.
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  5. #5
    Registered User ryz9191's Avatar
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    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 curl
    Last edited by ryz9191; 05-08-2012 at 07:46 PM.
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  6. #6
    Registered User ryz9191's Avatar
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    Originally Posted by spurdo View Post
    Try and throw some pull-ups and military presses somewhere there.
    both upper days i got shoulder press and im not really strong enough to do many sets off pull ups given the volume of the workouts ill be lucky i can do 5.

    ty repped
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  7. #7
    fokk you jbball92's Avatar
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    id switch the flies out for flat DB, or decline DB bench
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  8. #8
    Registered User ryz9191's Avatar
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    Originally Posted by jbball92 View Post
    id switch the flies out for flat DB, or decline DB bench
    I was thinking bout that lol ty
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  9. #9
    Registered User ryz9191's Avatar
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    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.
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  10. #10
    Registered User ryz9191's Avatar
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    bump
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  11. #11
    Registered User ryz9191's Avatar
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    Any1 else?
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  12. #12
    Registered User ryz9191's Avatar
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    added shrugs on both upper days
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    Registered User ryz9191's Avatar
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    bump
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