hows my upper/lower look brahs

[nirvana709]

Just coming off a fbw, icf 5x5. not worried about strength as much as building overall muscle. so bored with the workouts and cant do 2hrs in the gym due to stuff at home. Looking at either getting on a upper lower or ppl. I've used a upper lower in the past that I created, and made incredible gains on it..but it was something thrown together. ss or madcow parrots pls go

Monday: Lower Body
Barbell 
Squats: 3-4 sets x 6-8 reps /90 second rest between sets
Romanian Deadlifts: 3-4 sets x 6-8 reps /90 second rest between sets
Leg press: 2-3 sets x 10-12 reps /60-90 second rest between sets
Leg Curls: 2-3 sets x 10-12 reps /60 second rest between sets
Standing Calf Raises: 3-4 sets x 10-12 reps /60 second rest between sets
Unweighted Abs: 4 sets x 12-15 reps /60 second rest between sets

Tuesday: Upper Body
Bench Press: 3-4 sets x 6-8 reps /90 second rest between sets
Barbell Rows: 3-4 sets x 6-8 reps /90 second rest between sets
Incline Bench Press: 2-3 sets x 10-12 reps /60-90 second rest between sets
Pull Ups: 2-3 sets x 10-12 reps /60-90 second rest between sets
Skull Crushers: 2-3 sets x 12-15 reps /60 second rest between sets
Seated Ez Bar Curls: 2-3 sets x 12-15 reps /60 second rest between sets

Wednesday: Off

Thursday: Lower Body
Front Squats: 3-4 sets x 6-8 reps /90 seconds rest between sets
Deadlifts: 3-4 sets x 6-8 reps /90 second rest between sets
Barbell Lunges: 2-3 sets x 10-12 reps /60-90 second rest between sets
Leg Curls: 2-3 sets x 10-12 reps /60 second rest between sets
Seated Calf Raises: 3-4 sets x 10-12 reps /60 second rest between sets
Weighted Abs: 4 sets x 12-15 reps /60 second rest between sets

Friday: Upper Body
Bench Press: 3-4 sets x 6-8 reps /90 second rest between sets
One Arm Dumbbell Rows: 3-4 sets x 6-8 Reps /90 second rest between sets
Overhead Press: 2-3 sets x 10-12 reps /60-90 second rest between sets
Chin Ups: 2-3 sets x 10-12 reps /60-90 second rest between sets
Standing Tricep Cable Pressdown: 2-3 sets x 12-15 reps /60 second rest
Standing Dumbbell Bicep Curls: 2-3 sets x 12-15 reps /60 second rest

Saturday: Off
Sunday: Off

[nirvana709]

fast teen section is fast

[MuscleMigraine]

I'm not your brah *******.


My advice:
- Cut the 90 seconds between sets chit. Take as long as you need even if its 5-10 minutes
- Start with Deadlifts on Thursday and do 1x5.

[PerezEddie]

No shoulder work

[nirvana709]

No shoulder work

not sherriff srs

[nirvana709]

I'm not your brah *******.


My advice:
- Cut the 90 seconds between sets chit. Take as long as you need even if its 5-10 minutes
- Start with Deadlifts on Thursday and do 1x5.

suk my dink you could never be my bro..bro and whn I say bro. I mean *******

phuk that I'm not a powerlifter. 1-2 mins tops. my lifts aren't in order