Hello guys, I am aware of all the solid programs out there but I thought Id try and make one. Would appreciate any feedback on muscle imbalances or other considerations that can be improved on. Thanks ma dudes!
Upper A
Flat bb bench 3x5
Iso row 3x8
Push jerk (or any other dynamic barbell movement for shoudlers) 3x8
Close grip lat pulldown 3x8
Machine curls
Machine dips
Upper B
OHP 3x5
Underhand lat pulldown 3x8
Incline db bench 3x8
Cable row 3x8
Cable hammer curls
Cable skullcrushers
Lower A
Squat 3x5
Leg press 3x10
Leg curl 3x10
Face pulls 3x10
Decline crunch 3x12
Back bridge 3x12
Lower B
Trap bar deads 3x5
Bb split squat 3x8
RDL 3x8
Face pulls 3x10
Cable crunch 3x12
Back bridge 3x12
Any and all feedback is welcome, thanks!
|
Thread: Upper-lower split critique
-
12-12-2019, 07:09 PM #1
Upper-lower split critique
-
12-13-2019, 01:52 AM #2
-
12-13-2019, 01:55 AM #3
I've added face pulls on those days because i generally only have an hour to workout from 6-7am and thought I'd superset them with a leg movement to save time. I also thought it'd be ok since I have 1-2 days of rest after a lower workout before the next upper. That said, would it be more optimal to keep them on the upper days?
Also i've kept the volume fairly low as I am on a cut and find recovery to be an issue with much more volume. What would you recommend adding? Leg extensions/calf work? More compounds?
Thanks for the input!
-
12-13-2019, 07:39 AM #4
-
-
12-13-2019, 08:47 AM #5
Unfortunately the gym is pretty far away so I have to drive so I'm not late for work. And the carpark opens at 6 sharp lol. I'm alright with it though, just have to work with what I have, hence the face pulls on lower days. Anything I should shift around or change though, assuming I keep the workout to 60 minutes?
Bookmarks