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  1. #1
    Registered User gzumafia's Avatar
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    Smile Is this a good routine

    Been runing this upper/lower split for a while now, i change some of the exercises every 4 weeks or so cause im running concurrent. Is this a good program ?

    I see progress but i wanna know if there are any changes i can do.

    Day 1
    Upper Power

    Exercise Sets Reps
    Barbell Bench Press 3-4 3-5
    Overhead press 2-3 5-8
    Pull-ups weighted 3-4 6-10
    Bent-Over Row 3-4 3-5
    Close grip bench 2-3 6-10
    Rear delts fly 3 8
    Side raise 4 8
    Barbell Curl 2-3 6-10

    Day 2
    Lower Power

    Exercise Sets Reps
    Squat 3-4 3-5
    Sumo Deadlift 3-4 3-5
    Hip thrust” 4 10
    Leg Press 3-5 10-15
    Leg Curl 3 6-8
    Reverse Hyper 3 10

    Day 4
    Upper Hypertrophy
    Exercise Sets Reps
    Shoulder Dumbbell press 3-4 8-12
    Incline Cable fly 3-4 8-12
    Seated Cable Row 3-4 8-12
    Lat pulldowns 3-4 8-12
    Dip machine 3-4 8-12
    Side raises 3-4 8-12
    Face pulls 3 15
    Seated Incline Dumbbell Curl 3-4 8-12

    Day 5
    Lower Hypertrophy
    Exercise Sets Reps
    Front Squat 3-4 8-12
    RDL 3-4 6-8
    Leg extensions 3-4 10-15
    Leg curls 3-4 10-15
    Reverse Hyperextension 3 10
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  2. #2
    Registered User SamyJhonson's Avatar
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    Good routine! Thanks for sharing
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  3. #3
    Registered User gzumafia's Avatar
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    gzumafia is offline
    Originally Posted by gzumafia View Post
    Been runing this upper/lower split for a while now, i change some of the exercises every 4 weeks or so cause im running concurrent. Is this a good program ?

    I see progress but i wanna know if there are any changes i can do.

    Day 1
    Upper Power

    Exercise Sets Reps
    Barbell Bench Press 3-4 3-5
    Overhead press 2-3 5-8
    Pull-ups weighted 3-4 6-10
    Bent-Over Row 3-4 3-5
    Close grip bench 2-3 6-10
    Rear delts fly 3 8
    Side raise 4 8
    Barbell Curl 2-3 6-10

    Day 2
    Lower Power

    Exercise Sets Reps
    Squat 3-4 3-5
    Sumo Deadlift 3-4 3-5
    Hip thrust” 4 10
    Leg Press 3-5 10-15
    Leg Curl 3 6-8
    Reverse Hyper 3 10

    Day 4
    Upper Hypertrophy
    Exercise Sets Reps
    Shoulder Dumbbell press 3-4 8-12
    Incline Cable fly 3-4 8-12
    Seated Cable Row 3-4 8-12
    Lat pulldowns 3-4 8-12
    Dip machine 3-4 8-12
    Side raises 3-4 8-12
    Face pulls 3 15
    Seated Incline Dumbbell Curl 3-4 8-12

    Day 5
    Lower Hypertrophy
    Exercise Sets Reps
    Front Squat 3-4 8-12
    RDL 3-4 6-8
    Leg extensions 3-4 10-15
    Leg curls 3-4 10-15
    Reverse Hyperextension 3 10
    bump
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  4. #4
    Registered User Sulo2piste0's Avatar
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    Sulo2piste0 is offline
    Originally Posted by gzumafia View Post
    Been runing this upper/lower split for a while now, i change some of the exercises every 4 weeks or so cause im running concurrent. Is this a good program ?

    I see progress but i wanna know if there are any changes i can do.

    Day 1
    Upper Power

    Exercise Sets Reps
    Barbell Bench Press 3-4 3-5
    Overhead press 2-3 5-8
    Pull-ups weighted 3-4 6-10
    Bent-Over Row 3-4 3-5
    Close grip bench 2-3 6-10
    Rear delts fly 3 8
    Side raise 4 8
    Barbell Curl 2-3 6-10

    Day 2
    Lower Power

    Exercise Sets Reps
    Squat 3-4 3-5
    Sumo Deadlift 3-4 3-5
    Hip thrust” 4 10
    Leg Press 3-5 10-15
    Leg Curl 3 6-8
    Reverse Hyper 3 10

    Day 4
    Upper Hypertrophy
    Exercise Sets Reps
    Shoulder Dumbbell press 3-4 8-12
    Incline Cable fly 3-4 8-12
    Seated Cable Row 3-4 8-12
    Lat pulldowns 3-4 8-12
    Dip machine 3-4 8-12
    Side raises 3-4 8-12
    Face pulls 3 15
    Seated Incline Dumbbell Curl 3-4 8-12

    Day 5
    Lower Hypertrophy
    Exercise Sets Reps
    Front Squat 3-4 8-12
    RDL 3-4 6-8
    Leg extensions 3-4 10-15
    Leg curls 3-4 10-15
    Reverse Hyperextension 3 10
    Does it work for you?
    If yes, it's a good routine.
    If no, it's not.
    I'm not intending to sound curt, but everyone has to find his own "best" workout; even that changes.
    Just trying to become stronger.

    Short-term goals:
    50 kg dumbbells for bench presses (at 45 currently)
    48 cm biceps (44.5 currently). Size of biceps seems to correspond to strength in my case.

    Old-fashioned home gym; no special workout other than lift heavy.

    46 years old, not 50.
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