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  1. #1
    Registered User chefj007's Avatar
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    Upper/Lower routine ?

    Hey guys wondering if you could give me any pointers on my upper/ lower routine to make it better or if its ok the way it is.

    Lower

    -Squats 4x4-6/Front Squats 4x8
    -Lunges 3x8
    -Leg Press 3x8/Leg Ext3x8
    -Calf Raises*********


    Upper

    -Incline Dumbbell press 4x4-6
    -Decline Dumbbell press 4x4-6
    -Dumbbell shoulder press 4x4-6/Standing military press 4x4-6
    -Rack pulls 3x4-6
    -Lat pull downs 4x8-10
    -Dips 3x??/Overhead Ext 4x8-10
    -Rope press downs 3x8-10
    -Shrugs 3x8-10


    Lower

    -SLDL 4x8-10/Deadlifts 4x4-6
    -Lying Leg Curls 3x8-10
    -Lunges- 3x8
    -Calf Raises*************

    Upper

    -Hammer Bench Press 4x4-6
    -Cable Fly’s 3x8-10
    -Yates rows 4x8-10/Bent over Rows 4x8-10
    -Lateral Raises 4x6-8
    -Rear delts -4x6-8
    -1 Arm reverse/overhand press downs 3x8-10 EA.
    -Curls??????

    ** Standing,seated,BW raises, 1 right after another, 3sets

    Any help is appreciated
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  2. #2
    ISSA CPT/CSPN BigStew's Avatar
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    this looks great most people dont know how effective a upper/lower split is they are not just for begginner and women. Good luck. Everything looks good.
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  3. #3
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    I do an upper and lower, only involving compound exercises. You are right, people underestimate them.
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    ISSA CPT/CSPN BigStew's Avatar
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    I was one of those people until I tried it now I do 3 months on 3 months on a body part split
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  5. #5
    Registered User RipStone's Avatar
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    Originally Posted by chefj007
    Hey guys wondering if you could give me any pointers on my upper/ lower routine to make it better or if its ok the way it is.

    Lower

    -Squats 4x4-6/Front Squats 4x8
    -Lunges 3x8
    -Leg Press 3x8/Leg Ext3x8
    -Calf Raises*********


    Upper

    -Incline Dumbbell press 4x4-6
    -Decline Dumbbell press 4x4-6
    -Dumbbell shoulder press 4x4-6/Standing military press 4x4-6
    -Rack pulls 3x4-6
    -Lat pull downs 4x8-10
    -Dips 3x??/Overhead Ext 4x8-10
    -Rope press downs 3x8-10
    -Shrugs 3x8-10


    Lower

    -SLDL 4x8-10/Deadlifts 4x4-6
    -Lying Leg Curls 3x8-10
    -Lunges- 3x8
    -Calf Raises*************

    Upper

    -Hammer Bench Press 4x4-6
    -Cable Fly’s 3x8-10
    -Yates rows 4x8-10/Bent over Rows 4x8-10
    -Lateral Raises 4x6-8
    -Rear delts -4x6-8
    -1 Arm reverse/overhand press downs 3x8-10 EA.
    -Curls??????

    ** Standing,seated,BW raises, 1 right after another, 3sets

    Any help is appreciated
    It would help if you posted some more info about yourself. Age, weight, height, body fat %, how long have you been training, goals, any other info you thing would be important??

    Also, when you put a " / ", does that mean you are doing one exercise OR the other exercise? Or are you doing both exercises? Explain please.
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  6. #6
    Vitamin C and Oranges 2 HUGE's Avatar
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    Originally Posted by digitorum
    I do an upper and lower, only involving compound exercises. You are right, people underestimate them.
    can you please post your routine
    $

    "No fck that, I'm not gonna miss any reps. I'll die before i miss a rep." - dynamik, #1
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  7. #7
    Registered User chefj007's Avatar
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    Originally Posted by RipStone
    It would help if you posted some more info about yourself. Age, weight, height, body fat %, how long have you been training, goals, any other info you thing would be important??

    Also, when you put a " / ", does that mean you are doing one exercise OR the other exercise? Or are you doing both exercises? Explain please.
    sorry bout that "/" means alternating each week so i'd be doing one exercise twice a month. My goal is to lose fat and gain lean mass i'm cuerrently cutting, i've lost 28 lbs in 3 months, right now im 235, 6', probably 18-20% BF im 22 started back training intensely in FEB after a 3 year break, but i use to play football in high shcool so im not that new the GAme.
    "Working out one side of my body is sort of like a Science Experiment."
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  8. #8
    Registered User RipStone's Avatar
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    RipStone is offline
    Originally Posted by chefj007
    sorry bout that "/" means alternating each week so i'd be doing one exercise twice a month. My goal is to lose fat and gain lean mass i'm cuerrently cutting, i've lost 28 lbs in 3 months, right now im 235, 6', probably 18-20% BF im 22 started back training intensely in FEB after a 3 year break, but i use to play football in high shcool so im not that new the GAme.
    I see. Losing fat and gaining lean mass at the same time is not an easy thing to do, but it can be done if you are training right and most importantly if you diet is spot on. I recommend you checkout "The Cut Diet" book that recently came out. Here are some links...

    http://cutdiet.com/
    http://forum.bodybuilding.com/showth...light=code+cd6

    Regarding the lifting routine, it looks decent, but here are a few suggestions...

    Lower

    -Squats 4x4-6/Front Squats 4x8
    -Lunges 3x8
    -Leg Press 3x8/Leg Ext3x8
    -Calf Raises*********
    You can drop leg press/ext IMO because your quads are going to get a lot of work already with lunges and squats. Instead, add some work for your hammies and glutes. Good mornings, hypers, pull-throughs are all good movements.


    Upper

    -Incline Dumbbell press 4x4-6
    -Decline Dumbbell press 4x4-6
    -Dumbbell shoulder press 4x4-6/Standing military press 4x4-6
    -Rack pulls 3x4-6
    -Lat pull downs 4x8-10
    -Dips 3x??/Overhead Ext 4x8-10
    -Rope press downs 3x8-10
    -Shrugs 3x8-10
    This day has an awful lot of exercises. First of all, get rid of rack pulls and instead do them on your 2nd lower body day. Rack pulls are more of a lower body movement. Also, you are working your pushing muscles a lot more than your pulling muscles. So, I would drop the declines and instead add bent over BB rows.


    Lower

    -SLDL 4x8-10/Deadlifts 4x4-6
    -Lying Leg Curls 3x8-10
    -Lunges- 3x8
    -Calf Raises*************
    Add the rack pulls here. Also, make sure to do a different type of lunge than your other lower body day.

    Upper

    -Hammer Bench Press 4x4-6
    -Cable Fly’s 3x8-10
    -Yates rows 4x8-10/Bent over Rows 4x8-10
    -Lateral Raises 4x6-8
    -Rear delts -4x6-8
    -1 Arm reverse/overhand press downs 3x8-10 EA.
    -Curls??????
    Again, a lot of exercises and most of them are isolations which I am not a big fan of. I would sorta scratch this day and do this instead....

    Bench press 4 x 4-6
    1-armed DB rows 4 x 4-6
    OH press 3 x 8-10
    Chins 25-30 reps total
    Straight bar curls 3 x 8-10
    Tricceps ext 3 x 8-10
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    http://forum.bodybuilding.com/showthread.php?t=608812

    "Chris = Awesomeness" :)

    Check out...

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