Upper/Lower Split - Need Help

Posted: 14-Jan-2013 01:44 AM

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Excerpt: So I'm writing up a new upper/lower split for myself and I just wanted to see what your guy's opinions are on it. Any advice or suggestions are greatly appreciated! Upper (Mon + Thurs): Inc DB Bench x 4 Decl BB Bench x 4 Barbell Row x 4 Chinup x 4 Skullcrush x 3 OH DB Tricep Ext x 3 Preacher Curl x 3 Rev Grip Curl x 3 Crunches x 3 Leg Raise x 3...

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Upper/Lower Split - Need Help

 

 

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Old 14-Jan-2013, 01:44 AM   #1

So I'm writing up a new upper/lower split for myself and I just wanted to see what your guy's opinions are on it. Any advice or suggestions are greatly appreciated!

Upper (Mon + Thurs):
Inc DB Bench x 4
Decl BB Bench x 4
Barbell Row x 4
Chinup x 4
Skullcrush x 3
OH DB Tricep Ext x 3
Preacher Curl x 3
Rev Grip Curl x 3
Crunches x 3
Leg Raise x 3

Lower (Tues + Fri):
BB Squat x 4
BB Deadlift x 4
Leg Ext x 3
Leg Curl x 3
Calf Raise x 3
BB Mil Press x 3
DB Front Raise x 3
Selectorized Lateral Raise x 3
DB Shrugs x 3
External Rotation x 2
Internal Rotation x 2
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Re: Upper/Lower Split - Need Help

Old 14-Jan-2013, 02:31 AM   #2

Bump
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Re: Upper/Lower Split - Need Help

Old 14-Jan-2013, 05:58 AM   #3

Anyone?
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Old 14-Jan-2013, 06:02 AM   #4
United States
More shoulder work in upper split. I would rotate one day starting with shoulders & the other with chest first. Don't see why would include it in lower when doing all upper other day. Can add some isolation things for upper on lower if feel need & can handle it

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Re: Upper/Lower Split - Need Help

Old 14-Jan-2013, 07:01 AM   #5

I just felt that shoulders would be better if done with lower day because my shoulders/tri's would be a little too fatigued to do it with the upper day, so I feel during the next day I could hit them much harder. Plus if I had shoulders during the upper day my workout would be waaay too long and the lower workout would be so quick. I just felt that throwing in shoulders during lower day balances things out. I mean technically it's not a true upper/lower split but I feel like it would work just the same.
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Re: Upper/Lower Split - Need Help

Old 26-Jan-2013, 02:42 AM   #6

Bump!
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Old 26-Jan-2013, 03:27 AM   #7

I would switch exercises on the split.
For example

Mon upper

Bb bench 4 sets
Ohp 4 sets
Cg press 3 sets
Wg Row 3 sets
Neutral grip pull up 3 sets
Skull crushers 3 sets
Barbell curls 3 sets
Flys 3sets

Thurs upper

Incline db
Dips
Wg pull up
Cg row
Shrugs
Behind the head ohp
Cable push down
Db hammer curl

Tues lower
Squat 5 sets
Stiff leg deads 3 sets
Leg press 4 sets
Front squat 3 sets
Ham curls 4 sets
Calves 3 sets
Hypers 3 sets

Friday lower
Dead lift- conventional or sumo I'd alternate weekly 5 sets
Hack squats 4 sets
Leg press 4 sets
Good mornings 3 sets
Lunges 3 sets
Ham curl 4 sets
Calves 3 sets
Hypers 3 sets


Do abs every training session. This is a very demanding routine that will pack on slabs of muscle if your diet is on point.


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