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  1. #1
    Registered User bigal80ak's Avatar
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    new work out opinions

    trying to create two new workouts. These are different for me as i have never done full body work outs and i have never done an upper/lower either. it did not paste the best so i will attach it as well.
    Any thoughts?
    Upper/lower abs
    upper
    Bar bench 3x6-8 3x8-10 Lower ab 3x12-15
    Bar row 3x8-10 3x10-12 High abs 3x12-15
    pulldowns 3x8-10 3x10-12 obliques 3x12-15
    Shoulder press 3x8-10 3x10-12 Farmers walk
    Latera raise 3x8-10 3x10-12
    Bar curl 3x8-10 3x10-12
    Hammer curl 3x8-10 3x10-12
    Tricep extension 3x8-10 3x10-12
    flys 3x8-10 3x10-12

    lower
    Squat/ press 3x6-8 3x8-10 High/low abs 3x8-10
    Straight leg deadlift 3x8-10 3x10-12 obliques 3x8-10
    extension 3x8-10 3x10-12 Farmers walk
    curl 3x8-10 3x10-12
    Calf raises 3x8-10 3x10-12
    Abductor adductor 3x8-10 3x10-12
    Face pull 3x8-10 3x10-12

    upper
    dumbbell bench incline 3x6-8 3x8-10 Lower ab 3x8-10
    dumbbell row 3x8-10 3x10-12 High abs 3x8-10
    Pull up 3x8-10 3x10-12 obliques 3x8-10
    Dumbbell up right row 3x8-10 3x10-12 Farmers walk
    Spider/concentration/ reverse curl 3x8-10 3x10-12
    Reverse grip pushdown 3x8-10 3x10-12
    One arm rope Tricep pushdown 3x8-10 3x10-12
    High-low flys 3x8-10 3x10-12

    lower
    deadift/ press 3x6-8 3x8-10 High/low abs 3x12-15
    lunges 3x8-10 3x10-12 obliques 3x12-15
    extension 3x8-10 3x10-12 Farmers walk
    curl 3x8-10 3x10-12
    Calf raises 3x8-10 3x10-12
    Abductor adductor 3x8-10 3x10-12
    shrugs 3x10-12 3x14-16


    Full body 3 day split abs
    Full body 1 High/low abs 3x8-10 3x12-15
    bench 3x6-8 3x8-10 obliques 3x8-10 3x12-15
    Squat/press 3x8-10 3x10-12 Farmers walk
    Bar row 3x8-10 3x10-12
    Lat raises 3x8-10 3x10-12
    Straight Bar/concentration/spider curl 3x8-10 3x10-12
    Reverse grip pushdown 3x8-10 3x10-12
    shrugs 3x12-20

    Full body 2
    Incline dumbbell press 3x8-10 3x10-12 Lower ab 3x8-10 3x12-15
    Deadlift/press 3x8-10 3x10-12 High abs 3x8-10 3x12-15
    Lat pull down 3x8-10 3x10-12 obliques 3x8-10 3x12-15
    Arnold press 3x8-10 3x10-12 Farmers walk
    Reverse curl 3x8-10 3x10-12
    Tricep extension 3x8-10 3x10-12
    Calf sit and stand 3x10-12 3x16-20

    Ful body 3
    fly 3x6-8 3x8-10 High/low abs 3x8-10 3x12-15
    leg curl 3x8-10 3x10-12 obliques 3x8-10 3x12-15
    Leg extension 3x8-10 3x10-12 Farmers walk
    Cable/dumbbell row 3x8-10 3x10-12
    Dumbbell standing row 3x8-10 3x10-12
    Hammer 3x8-10 3x10-12
    One arm rope Tricep pushdown 3x8-10 3x10-12
    Face pull 3x10-12
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  2. #2
    Registered User Ghawk21's Avatar
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    When you have 2 different set and rep schemes, does that mean for example you're benching for 3x6-8 then 3x8-10 (6 sets total, 3 of which may be super setted with abs?) Either going to need to edit this or explain because it looks like a mess right now.
    Bench: 365
    Squat: 495
    Deadlift: 535

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  3. #3
    Registered User air2fakie's Avatar
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    Originally Posted by bigal80ak View Post
    trying to create two new workouts. These are different for me as i have never done full body work outs and i have never done an upper/lower either.
    From the way you programmed it, I kinda get the feeling that you've never done half of these exercises either.
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  4. #4
    Han shot first! TolerantLactose's Avatar
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    I can't imagine that this is being done with any kind of effort but I'm sure it's tiring (not the same thing).
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  5. #5
    Registered User bigal80ak's Avatar
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    Originally Posted by Ghawk21 View Post
    When you have 2 different set and rep schemes, does that mean for example you're benching for 3x6-8 then 3x8-10 (6 sets total, 3 of which may be super setted with abs?) Either going to need to edit this or explain because it looks like a mess right now.
    sorry no the idea is the lower reps is if you want to go heavier. The higher reps if you want to lighter and do more reps. Definitely not 6 sets of each exercise.
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  6. #6
    Registered User bigal80ak's Avatar
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    Originally Posted by TolerantLactose View Post
    I can't imagine that this is being done with any kind of effort but I'm sure it's tiring (not the same thing).
    are you trying to say its to much? i looked around at different splits and i have similar sets/reps and number of exercises.
    sorry i think the responses may need a little more detail if you could. Not to be picky it would just be more helpful.

    thank you though
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  7. #7
    Han shot first! TolerantLactose's Avatar
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    For reference, what do you regularly squat/bench/deadlift?
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  8. #8
    Registered User air2fakie's Avatar
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    Originally Posted by bigal80ak View Post
    are you trying to say its to much? i looked around at different splits and i have similar sets/reps and number of exercises.
    sorry i think the responses may need a little more detail if you could. Not to be picky it would just be more helpful.
    Supersetting each compound movement with ab/core work and farmer's walks seems counterproductive, but do whatever suits your goals best.
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  9. #9
    Registered User bigal80ak's Avatar
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    Originally Posted by TolerantLactose View Post
    For reference, what do you regularly squat/bench/deadlift?
    not sure if you mean sets/ reps or weight i usually do 4x10
    as for weight bench should be around 205
    squat is around 155 some minor back issues this exercise bothers me a bit
    and deadlift is 225 maybe a little more if i use the trap bar

    i also do them all once a week. but i am getting a bit bored by it so looking for this new change. The upper/lower split and the full body split are new and sound interesting for me.
    thanks for the reply
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  10. #10
    Registered User bigal80ak's Avatar
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    Originally Posted by air2fakie View Post
    Supersetting each compound movement with ab/core work and farmer's walks seems counterproductive, but do whatever suits your goals best.

    sorry i am not super setting those are just the ab exercises i do that day. i start with abs as i feel that helps get me going and warmed up. i end with a farmers walk as i feel that hits most parts and feels good.
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  11. #11
    Registered User air2fakie's Avatar
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    Originally Posted by bigal80ak View Post
    sorry i am not super setting those are just the ab exercises i do that day. i start with abs as i feel that helps get me going and warmed up. i end with a farmers walk as i feel that hits most parts and feels good.
    Got it... with your lift #s IMO you'd benefit from running a proper UL or 3-day fb rather than the ones you list above, but do whatever you think will work for you best and keep you from getting bored.
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  12. #12
    Registered User bigal80ak's Avatar
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    Originally Posted by air2fakie View Post
    Got it... with your lift #s IMO you'd benefit from running a proper UL or 3-day fb rather than the ones you list above, but do whatever you think will work for you best and keep you from getting bored.
    the second one i posted is a full body 3 day split is there something wrong with that?....or do you mean a 3 day split push/pull/legs?
    your opinion is appreciated.
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  13. #13
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by bigal80ak View Post
    the second one i posted is a full body 3 day split is there something wrong with that?....or do you mean a 3 day split push/pull/legs?
    your opinion is appreciated.
    Your lower body is badly lagging and your proposed splits do little to address that.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  14. #14
    Registered User bigal80ak's Avatar
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    Originally Posted by TolerantLactose View Post
    Your lower body is badly lagging and your proposed splits do little to address that.
    thanks you i can make some changes to that and incorporate some more leg in to the rotation.
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