Recently got done going to the physical therapist for my knee and im planning on going to the gym again next week. I figured an upper/lower split 2x week would be best since I can control how much weight I increase more easily then a linear program. This would be my 1st time doing an upper/lower split so I dont really know how much volume is good per workout. Down below is just a rough outline of a routine and I'm looking for any advice anyone can give for an upper/lower split.
Upper
Flat bench- 2x6-8
db incline press- 2x8-12
bb row- 2x6-8
pull up- 2x8-12
db shoulder press- 2x6-8
behind back shrugs- 2x8-12
lower-
squat- 3x6-8
leg press- 3x8-12
sldl- 3x6-8
calf raise- 3x8-12
abs 2 sets
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Thread: forming an upper/lower split
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01-07-2013, 01:42 PM #1
forming an upper/lower split
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01-07-2013, 01:49 PM #2
I like to do upper / lower +arms
bench press or db press
db flies
ohp or seated db shoulder press
bb row
reverse lat pulldown
db shrugs
side lateral raises supersetted with rear delt flies/facepulls
squats
leg press
sldl
hamstring curls
standing calf raises
seated calf raises
bicep
tricep
workout every other day.
This is not my routine, nor will I share mine though since it is built for me specifically.
It would not be the most optimal routine for you.
I have very high volume on my program as well.
As for your routine / I won't give recommendations on rep ranges, choose what you'd like and try to add 2 reps each workout if the volume is above 30 reps.
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01-07-2013, 02:10 PM #3
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01-07-2013, 02:14 PM #4
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01-07-2013, 02:37 PM #5
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01-07-2013, 02:42 PM #6
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01-07-2013, 05:53 PM #7
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01-07-2013, 06:04 PM #8
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