Upper/Lower Alteration

[NMS3]

UpperA:
•DumbbellBenchPress
: 4x5
•BarbellRows: 3x12.
---1x7.
•LatPulldowns: 3x10
•DShoulderPress: 3/10-12
-FacePulls: 3x15
-Bicep Iso: 2/10

UpperB:
•ShoulderPress: 3x8. Heavy
-RearDeltFly: 3x10
•DumbbellRow: 3x8
•LatPulldown: 3x8.
•InclineBench: 3x10.
^4setsrightchest^
-Tricep Iso: 2/10

Lower1:
•DeclineLegPress: 4/10.
•CalvesonLegPress: 4/12
•SmithCalves: 3/15
•RDL: 4/8
•HackSquats: 3/10
•HipAbduction: 2/15

Lower2:
•DeclineLegPress: 3/15; 1/10(higher weight)
•CalvesonLegPress: 3/12
•SmithCalves: 3/20
•LegCurls: 3/10
•LyingLegCurls: 3/15


Log-type thread.

[davisj3537]

Your arms won't outdevelop the rest of your muscles. Having an arm day on an upper/lower is just vanity IMO.

Having said that, I don't think there are any overlap issues with your plan. I think it looks fine. Exercise selection is exponentially more complicated and will require fine tuning, but you did this part fine.

[TheViking1992]

You're only 18 and you don't even weigh a buck thirty... what the hell do you need an arm day for?

[JSNeves]

What program are you doing and why would you deadlift on upper day in an upper lower program?

[davisj3537]

You're only 18 and you don't even weigh a buck thirty... what the hell do you need an arm day for?

I completely overlooked that. That arm day idea is really a waste of time bud.

[NMS3]

You're only 18 and you don't even weigh a buck thirty... what the hell do you need an arm day for?

That's why I'm not taking that route and removing arm exercises from day2. listed it purely for logging info

[NMS3]

What program are you doing and why would you deadlift on upper day in an upper lower program?

I've been doing Upper/Lower and because deadlifts have been taxing on my posterior chain, I disregard the hamstrings on the Lower workout prior to the Upper workout.

[JSNeves]

Put up your full routine... It sounds like you got rid of a hamstring exercise on leg day, and an upper back exercise on upper day to do deadlifts on upper day... And what exercise on upper day was suffering from dead lifting on lower day?

[NMS3]

Put up your full routine... It sounds like you got rid of a hamstring exercise on leg day, and an upper back exercise on upper day to do deadlifts on upper day... And what exercise on upper day was suffering from dead lifting on lower day?

Upper(1):

•SmithMachineShrugs: 3x15.
•DumbbellBenchPress
: 4x7.
•LateralRaise: 3x8-10
•FacePulls: 3x12.
•BarbellRows: 3x12.
---1x7 (higher weight)
-BarbellCurls: 3x8-10.
-TricepXtension: 3x10-12


Upper(2):
•Deadlift: 3x10.
•ShoulderPress: 3x12
•RearDeltFly: 3x10
•InclineBench: 3x10.
^4Sets right chest^[imbalance]
•LatPulldown: 3x8.

I didn't remove any back exercise from Upper2, I just added in deadlifts. I remove hamstring curls on Lower1 (which is prior to Upper2).

[JSNeves]

What do your lower workouts look like?

[NMS3]

What do your lower workouts look like?

Posted it on post. Am currently not doing squats because of flexibility and postural issues (currently working on both).

[Dan3317]

Two compound movements and five isolation movements on upper A, you have too much emphasis on tiny muscle groups and not enough on large. The way to get bigger and stronger on your upperbody is to do bench press, pullups, standing press, rows, dips, etc. Lateral raises and shrugs aren't necessary at your level, and certainly should not replace one of the aforementioned movements. Google "Lyle McDonald's Upper/Lower" and do that routine, and consider doing some "Barbell Hack Squats" in that routine if you honestly are having issues with Back Squats/Front Squats.

[NMS3]

Two compound movements and five isolation movements on upper A, you have too much emphasis on tiny muscle groups and not enough on large. The way to get bigger and stronger on your upperbody is to do bench press, pullups, standing press, rows, dips, etc. Lateral raises and shrugs aren't necessary at your level, and certainly should not replace one of the aforementioned movements. Google "Lyle McDonald's Upper/Lower" and do that routine, and consider doing some "Barbell Hack Squats" in that routine if you honestly are having issues with Back Squats/Front Squats.

I do Heavy Benching on UpperA and am not able to go as heavy on the Shoulder Press (hence why I do high-rep bench on Upper2 with Shoulder Press). So, I do lateral raises (to increase V-Taper for coming months) and Face-Pulls for postural work/rear Delts.

I'm not strong enough to do Pull-Ups, Dips. That is why I am lifting heavy in Bench for at least one of the days and why I bench Heavy Shoulder Press. Same concept applying to my Lat-Pulldowns and Bent-over Rows. I progress the weight/reps every week.

[Dan3317]

I do Heavy Benching on UpperA and am not able to go as heavy on the Shoulder Press (hence why I do high-rep bench on Upper2 with Shoulder Press). So, I do lateral raises (to increase V-Taper for coming months) and Face-Pulls for postural work/rear Delts.

I'm not strong enough to do Pull-Ups, Dips. That is why I am lifting heavy in Bench for at least one of the days and why I bench Heavy Shoulder Press. Same concept applying to my Lat-Pulldowns and Bent-over Rows. I progress the weight/reps every week.

Lateral raises will take years to increase v-taper to any noticeable degree.

Upper 1- Bench, BB Rows, Seated DB Shoulder Press, Lat-Pulldown, Rear Delt Fly, Tricep Iso
Upper 2- Standing Barbell Shoulder Press, Lat-Pulldown, Incline Press, Dumbbell Row, Face Pulls, BB Curl

3 sets for compounds, 2 for isolations
You'd be much better off putting Deadlifts first on one of your lower days, your lower body is getting hammered too hard doing deadlifts the day right before/after hitting leg press, much better to include them in the same session.

[Dan3317]

Also, seriously give those Barbell Hack Squats a shot on one of your lower days as well, opposite of Deadlifts. It's exactly like a deadlift except the bar is behind you rather than in front. It shifts the focus from your posterior chain to your Quads, it's a fantastic and highly overlooked movement that I always recommend to people who have issues doing Back/Front Squats.

[NMS3]

Lateral raises will take years to increase v-taper to any noticeable degree.

Upper 1- Bench, BB Rows, Seated DB Shoulder Press, Lat-Pulldown, Rear Delt Fly, Tricep Iso
Upper 2- Standing Barbell Shoulder Press, Lat-Pulldown, Incline Press, Dumbbell Row, Face Pulls, BB Curl

3 sets for compounds, 2 for isolations
You'd be much better off putting Deadlifts first on one of your lower days, your lower body is getting hammered too hard doing deadlifts the day right before/after hitting leg press, much better to include them in the same session.

I updated the routine in the Original Post. I tried doing Deadlifts on Lower Body day once and I had to change my split for that week because the Deadlifts are too taxing on my back, more so than on my legs. I assume this is because my legs are stronger than my upper body from years of soccer.

[JSNeves]

I updated the routine in the Original Post. I tried doing Deadlifts on Lower Body day once and I had to change my split for that week because the Deadlifts are too taxing on my back, more so than on my legs. I assume this is because my legs are stronger than my upper body from years of soccer.

Either your form sucks and your rounding your lower back, or your right and your upper body is weaker... If the later is the case changing your routine to compensate for this is doing yourself a huge disservice, you need to nail down your weak points not work around.... And at your training stage EVERYTHING is a week point!

Get on a real upper lower like Lyle mcdonalds generic bulking routine and reap the benefits, doing a bunch of small movements to work around self diagnosed weaknesses is a strategy for failure... You need many years of progress to even develop weak areas and even more years experience to diagnose a proper training plan to correct them

[NMS3]

Either your form sucks and your rounding your lower back, or your right and your upper body is weaker... If the later is the case changing your routine to compensate for this is doing yourself a huge disservice, you need to nail down your weak points not work around.... And at your training stage EVERYTHING is a week point!

Get on a real upper lower like Lyle mcdonalds generic bulking routine and reap the benefits, doing a bunch of small movements to work around self diagnosed weaknesses is a strategy for failure... You need many years of progress to even develop weak areas and even more years experience to diagnose a proper training plan to correct them

What are you talking about? I haven't changed anything, only altered the order in which I do the exercises and removed two direct arm movements. I've been on this upper/lower split for 6 weeks now (currently in week 19 in general); I've already changed my split once prior to the Full/Lower. Rookie mistake so I'm not changing up my routine/split any time soon.
-Im not rounding my back on deadlifts, hence light weight. I merely added Deadlifts to my routine, no changing anything except targeting hamstrings one day later.

Current split, I'm progressing. No need to change things up.

[JSNeves]

What are you talking about? I haven't changed anything, only altered the order in which I do the exercises and removed two direct arm movements. I've been on this upper/lower split for 6 weeks now (currently in week 19 in general); I've already changed my split once prior to the Full/Lower. Rookie mistake so I'm not changing up my routine/split any time soon.
-Im not rounding my back on deadlifts, hence light weight. I merely added Deadlifts to my routine, no changing anything except targeting hamstrings one day later.

Current split, I'm progressing. No need to change things up.

To get to the point of my last post:

You have a self made program with to many minimal lifts and not enough big lifts to work around self perceived limitations and inadequacies.

Bottom line 90% of your program is crap, it falls into what is called majoring in the minors. Your exercise selection is way off, your exercise order is all wrong, your worried about taxing your posterior chain while doing minimal to even work it at all... Meaning your missing a great portion of the big lifts and trying to make up for it with movements most of us do at the end of a workout, after we have already got the quality work done

A basic productive upper lower:

Lower A:

Squat (if you can't squat do to physical limitations spend this time practicing movements that will get you closer to performing a halfway decent squat)
Romanian DL: 4x6-8
Lunges: 4x10-12
Calves if you like
Weighted ab movement 3x10-15from

*edit: you could add hack squats to this workout after rdl*

Upper A:

Bench: 4x6-8
Barbell row: 4x6-8
Incline dumbbell: 3x10-12
Pull ups or pulldowns: 3x 10-12
Bi's/tri's: 2-3 sets

Lower B:

Deadlift: 4x6-8
Leg press: 4x6-8
Leg curl or back raise 3x12-15
Step up or lunge 3x10-15
Calves if you want
Weighted ab movement or ab wheel

Upper B:

Incline press: 4x6-8
Pull up 4x6-8
Overhead press 3x10-12
Rowing movement 3x10-12
2-3 exercises 2x10-15 focusing on bi's tri's and/or rear delts

[NMS3]

To get to the point of my last post:

You have a self made program with to many minimal lifts and not enough big lifts to work around self perceived limitations and inadequacies.

Bottom line 90% of your program is crap, it falls into what is called majoring in the minors. Your exercise selection is way off, your exercise order is all wrong, your worried about taxing your posterior chain while doing minimal to even work it at all... Meaning your missing a great portion of the big lifts and trying to make up for it with movements most of us do at the end of a workout, after we have already got the quality work done

A basic productive upper lower:

Lower A:

Squat (if you can't squat do to physical limitations spend this time practicing movements that will get you closer to performing a halfway decent squat)
Romanian DL: 4x6-8
Lunges: 4x10-12
Calves if you like
Weighted ab movement 3x10-15from

Upper A:

Bench: 4x6-8
Barbell row: 4x6-8
Incline dumbbell: 3x10-12
Pull ups or pulldowns: 3x 10-12
Bi's/tri's: 2-3 sets

Lower B:

Deadlift: 4x6-8
Leg press: 4x6-8
Leg curl or back raise 3x12-15
Step up or lunge 3x10-15
Calves if you want
Weighted ab movement or ab wheel

Upper B:

Incline press: 4x6-8
Pull up 4x6-8
Overhead press 3x10-12
Rowing movement 3x10-12
2-3 exercises 2x10-15 focusing on bi's tri's and/or rear delts

Look at my original post. I have BenchPressing, ShoulderPressing, and two vital back exercises that will aid in my strength to do pull-ups in the future. Second, I have LegPress as my main quad movement paired with another quad movement like lunges or extensions (I usually do 2/3 sets of lunges).

Regardless, you have 2 chest exercises in your UpperA suggestion. This does not suit my goals right now (straightening my posture and higher emphasis on posterior chain for that matter). As for compound movements, I have exactly what you listed except the Overhead Press (no racks at gym to pile on heavy weight). I use Dumbbells for my chest and shoulders for that reason but in no means am I giving myself a "half effort workout."

I said it already; I'm progressing well, hypertrophy and stregnth-wise. I have major compound movements for my back, chest and shoulders; leg press being that for my legs (and deadlift). For me to perfect squats, I must perfect my posture and that's what this posterior-focus routine allows me to do, without neglecting anterior chain. This is why I'm doing FacePulls and RearDeltFlies so that I can straighten my Kyphotic posture.