I'm thinking about changing my split routine to the below upper/body. My current stats are:
BP: 225x8
Squat: 275x6
DL: 345x6
What do you think? Would you change anything? Given RDL and DL in the routine, I'm thinking about removing the "optional" back exercises to save time.
Monday: Upper Body
Bench Press: 4 sets of 6-8 repetitions
Bent Over Row: 4 sets of 6-8 repetitions
Dumbbell Shoulder Press: 3 sets of 10-12 repetitions
Lat Pull-down (underhand grip): 3 sets of 10-12 repetitions (optional)
Tricep Extensions: 3 sets of 10-12 repetitions
Bicep Curl: 3 sets of 10-12 repetitions
Tuesday: Lower Body
Squat: 4 sets of 6-8 repetitions
RDL: 4 sets of 6-8 repetitions
Lunges: 3 sets of 10-12 repetitions
Hamstring Curl: 3 sets of 10-12 repetitions
Standing Calf Raises: 3 sets of 10-12 repetitions
Abs
Wednesday: Cardio/Off
Thursday: Upper Body
Incline Bench Press: 4 sets of 6-8 repetitions
Weighted Pull-ups: 4 sets of 6-8 repetitions
Barbell Shoulder Press: 3 sets of 10-12 repetitions
Seated Row: 3 sets of 10-12 repetitions (optional)
Tricep Pushdowns: 3 sets of 10-12 repetitions
Incline DB Curls: 3 sets of 10-12 repetitions
Friday: Lower Body
Deadlift: 4 sets of 6
Leg Press: 4 sets of 6-8 repetitions
Leg Extension: 3 sets of 10-12 repetitions
Hamstring Curl: 3 sets of 10-12 repetitions
Seated Calf Raises: 3 sets of 10-12 repetitions
Abs
Rest between the sets of 6-8 is 3min, and for the rest it's 2 min for compounds and 1-1:30 min for isolations.
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06-28-2022, 07:31 AM #1
Simple upper/lower for mass & strength
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06-28-2022, 07:55 AM #2
Pretty solid.
Personal preference being what it is, there are things I’d change or add..
I’d bench and incline bench twice a week. I’d add upright rows to Mon/Thurs , I’d add close grip pulldowns to thurs in place of pull-ups (I love cLose grip pulldowns)
I’d also reduce deadlift rep range to 3-5 and constantly push the iron heavier there in that range.
Finally as I like more arm volume, and want equal time in the gym each day, I’d move bis/tris to after legs."A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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06-28-2022, 09:25 AM #3
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06-28-2022, 10:59 AM #4
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33663
Perfect as is.
I personally do zero overhead pressing because my goals are aesthetics, and overhead pressing wastes a ton of effort and recovery for such a small muscle that can be hit just as well on an incline bench.
But obviously overhead pressing is great if you're objective is athletic sports that require the movement pattern.
* lateral raises and facepulls are pretty good to throw in there, for overall devopment and protection of the shoulders.► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
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06-28-2022, 01:34 PM #5
Only thing I would change, similar to what Calande recommended:
On Monday do two pressing movements (flat barbell bench then incline DB bench, for example), then follow those up with a shoulder isolation (DB raises, etc.).
Then on Thursday do only one pressing movement, followed by your overhead press movement. Don't necessarily need to overhead press twice a week when shoulders are already getting indirect work from benching. Unless if there's a specific reason you need more overhead work.
If you are going to deadlift twice a week, I would only do 1 upper back exercise on each upper day. Maybe one day with a vertical movement and the other day a rowing movement. And instead of leg press after deadlifts on Friday, I'd (optimally) suggest a squat variation. Maybe front squat, or the opposite bar position / stance you would normally squat with.
Other than that, looks goodEmail to chat about programming or anything training related : FurtadoZ9@outlook.com
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06-28-2022, 02:21 PM #6
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06-28-2022, 11:37 PM #7
Thank a lot overyone.
The progression strategy is to up weight when I get to the top end of the rep range on my first set with a rep or two spare and end up anywhere in the prescribed rep range for remaining sets. Does this sound reasonable?
Here is the updated version:
Monday: Upper Body
Bench Press: 4 sets of 6-8 repetitions
Bent Over Row: 4 sets of 6-8 repetitions
Dumbbell Incline Press: 3 sets of 10-12 repetitions
Lateral Raises: 3 sets of 10-12 repetitions
Tricep Extensions: 3 sets of 10-12 repetitions
Bicep Curl: 3 sets of 10-12 repetitions
Tuesday: Lower Body
Squat: 4 sets of 6-8 repetitions
RDL: 4 sets of 6-8 repetitions
Lunges: 3 sets of 10-12 repetitions
Hamstring Curl: 3 sets of 10-12 repetitions
Standing Calf Raises: 3 sets of 10-12 repetitions
Abs
Wednesday: Cardio/Off
Thursday: Upper Body
Incline Bench Press: 4 sets of 6-8 repetitions
Weighted Pull-ups: 4 sets of 6-8 repetitions
Barbell Shoulder Press: 3 sets of 10-12 repetitions
Tricep Pushdowns: 3 sets of 10-12 repetitions
Incline DB Curls: 3 sets of 10-12 repetitions
Friday: Lower Body
Deadlift: 4 sets of 6
Leg Press: 4 sets of 6-8 repetitions
Leg Extension: 3 sets of 10-12 repetitions
Hamstring Curl: 3 sets of 10-12 repetitions
Seated Calf Raises: 3 sets of 10-12 repetitions
Abs
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06-29-2022, 12:24 AM #8
Come on, it's not only front delts.
Standin OHP - delts, upper back, erectors, abs, tris, clavicular pecs + the scapular movement
I agree it is not the best for hyp because, like you said, you waste effort and recovery... for some muscle groups that can grow fine from other exercises.
Even without incline, a cable front shoulder raise does the trick and you recover fast from it.I like to learn from the mistakes of the people who take my advice.
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07-02-2022, 06:13 AM #9
Looking to add incline bench in twice somewhere after bench myself on an upper/lower, basically adding the barbell version on the upper day 2...
Upper day 1's looks like this...
Flat barbell bench 4 sets of 6-8 reps
Barbell row 4 sets of 6-8 reps
OHP 3 sets of a rep goal of 25 reps
Superset with 3 sets of pull ups (AMRAP)
Incline DB bench (set to 20° angle) 3 sets of 10-12 reps
Seated machine rows (unilateral arms), or low cable rows 3 sets of a rep goal of 30.
Facepulls superset with straight arm pulldowns 3 sets of a rep goal of 30.
For upper day 2 I was thinking of adding incline barbell bench and swapping out OHPs, something like this...
Flat barbell bench 4 sets of 6-8 reps
Barbell row 4 sets of 6-8 reps
(OHP, or DB shoulder press would originally be placed here), but instead...
Incline barbell bench (set to 30° angle) 3 sets of 10-12 reps
Lat pulldown 3 sets 10-15 reps, or 3 sets of pull ups (AMRAP)
DB lateral raise 3 sets of a rep goal of 30
Superset with
Machine lever arm shrugs 3 sets of a rep goal of 30.
Barbell curl superset with EZ bar lying triceps extensions 3 sets of a rep goal of 30.
Cable hammer curls superset with triceps pressdowns, or cable triceps overhead extensions 3 sets of a rep goal of 30.
Would that be fine taking out OHPs, or DB shoulder press the 2nd day in favor of incline barbell bench as an example above, or should it remain as a pairing similar to upper day 1's order?
Might even throw in a bit more back work on the upper day 2 and move any arm work to the lower days at the end (that's a good suggestion).Last edited by Deep-Voiced-One; 07-02-2022 at 06:30 AM.
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07-02-2022, 06:34 AM #10"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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07-02-2022, 06:38 AM #11
Just so you know this is my routine:
Torso day (chest/back/shoulders)
Bench/row
Incline/ wide lat pulldowns
Fly/ narrow pulldowns
Shoulder press
Upright rows
Db side laterals
Shrugs
Rest day
Limbs day (legs/arms)
Squats
Front squats
Leg ext
Leg curls
Standing calf raises
Ez bar curls/ pushdowns
Alt db curls/ skull crushers
Rest day
Each workout is 75-90 min depending on screwing around making videos (see my YouTube)"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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07-02-2022, 05:20 PM #12
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07-03-2022, 02:22 AM #13
Deadlift for me :
Drop squats and focus on deadlifts for that leg day. I’d always ramp up to several heavy 3-5 rep sets and a single sometimes. I suggest doing this only every 2-3 leg days. I can only do this when I train in the school gym or I’ll destroy my garage floor."A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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07-03-2022, 08:26 AM #14
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33663
Sure, it works other muscle groups, but it does so with wild inefficiency.
Honestly, I don't even bother training the front delt directly. It gets hammered from all of the other pushing movements already, there's no need to do more.
Spoiler!
But again, it depends on your goals. If you're not after aesthetics, you just want to be able to overhead press a bar good, go for it.► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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07-06-2022, 11:15 AM #15--There are no stupid questions, just stupid people.
--Are you eating while you are reading this? You should be... --hrdgain81
--The proper plural form of the Latin adjective biceps is bicipites, a form not in general English use. Instead, biceps is used in both singular and plural (i.e., when referring to both arms). The form bicep [sic], although common even in professional contexts, is considered incorrect. (from Wikipedia)
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07-11-2022, 06:43 AM #16
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07-11-2022, 09:53 AM #17--There are no stupid questions, just stupid people.
--Are you eating while you are reading this? You should be... --hrdgain81
--The proper plural form of the Latin adjective biceps is bicipites, a form not in general English use. Instead, biceps is used in both singular and plural (i.e., when referring to both arms). The form bicep [sic], although common even in professional contexts, is considered incorrect. (from Wikipedia)
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07-11-2022, 01:13 PM #18
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