Old man routine revise

[fuckinright]

Hey guys,

Been doing well on my upper/lower split for the last 6 months.

I have a few injuries, so I’ve focused more on frequency than intensity.

I’ve been doing upper/lower alternating 6 days/week. Each workout takes just under an hour (I do a lot of prehab/warm-up stuff).

As the intensity is increasing, I’m thinking it may be a better idea to decrease the frequency. I’d like to continue to avoid injury, and I feel like I’m stalling a bit.

Was looking for suggestions.

This is what I’m currently doing:

Upper

Inverted Rows x3
Decline DB press/Incline DB press x3
BO DB row/Chest supported DB row x3
DB front raises/DB lateral raise x3
Curls/Skulls x2


Lower

Lunges x4
KB one leg SLDL x4
DB bench squats x4
Workout ball hamstring curls x4

Was thinking FB 3x/week or upper/lower as above but more intense and just 4x/week instead of 6x/week.

EDIT: was also thinking push/legs/pull/legs/push/legs/off/pull/legs/etc…. as I like doing legs 3xweek

[coachcalande]

Upper twice a week
Lower twice a week


Plenty!


I do upper twice in 8 days
Lower twice in 8 days.

[fuckinright]

Upper twice a week
Lower twice a week


Plenty!


I do upper twice in 8 days
Lower twice in 8 days.

So now I’m like, do I do

Upper
Off
Lower
Off
Upper
Off
Off
Lower and repeat

Or

Upper
Lower
Off
Upper
Lower
Off
Off

[coachcalande]

So now I’m like, do I do

Upper
Off
Lower
Off
Upper
Off
Off
Lower and re

Or

Upper
Lower
Off
Upper
Lower
Off
Off

This is what I do and will NEVER do anything else because this is ideal for me.

Upper
Off
Lower +arms
Off
Upper
Off
lower+ arms
Off

Repeat. If I must miss, just resume the following day.

[DutchB1]

Agree. I did more and injured a shoulder.

Upper twice a week
Lower twice a week


Plenty!


I do upper twice in 8 days
Lower twice in 8 days.