Hi all,
Haven't tried to reinvent the wheel or anything, have pretty much just took the parts I liked from Fierce 5 and Lyle McDonald's splits and combined them. Any problems with the following? My main aim is hypertrophy/aesthetics...
Upper A
Flat Bench 4x6-8
Pendlay Row 4x6-8
Incline Bench 3x10-12
pull ups 3xAMRAP
BB Curls 3x10
Reverse Flies 3x12
Lower A
Squats 4x6-8
Good mornings 3x10
Leg Press 3x10
Leg Curls 3x10
Calf raises 3x20
Hanging leg raises 3x10
Upper B
OHP 4x6-8
Lat Pulldowns 4x6-8
Flat DB bench 3x10-12
Bent over DB rows 3x10-12
Tricep pressdowns 3x10
Face Pulls 3x12
Lower B
Front Squat 4x6-8
Romanian Deadlift 3x8
Leg Extensions 3x10
Leg Curls 3x10
Calf raises 3x20
Hanging leg raises 3x10
Progression is the typical pick a weight i can do 4x6 on, work up to 4x7/4x8 over a few weeks then up the weight and start at 4x6 again.
I do have a quick question if anyone can spare a minute... I've been looking around for an upper/lower routine I liked and found very few decent ones that contained deadlifts. If I wanted to substitute deadlifts into this routine how would you recommend doing so?
Could I just drop out the Romanian and do a straight swap, putting it before front squats?
Cheers in advance!
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Thread: Hows my upper lower split?
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06-15-2016, 08:55 AM #1
Hows my upper lower split?
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06-15-2016, 08:58 AM #2
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06-17-2016, 05:23 AM #3
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06-17-2016, 05:50 AM #4
- Join Date: Jun 2012
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If you want deadlifts in the routine, I'd do the RDLs after the squats on lower A and deadlifts after the front squats on lower B
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06-17-2016, 05:57 AM #5
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