Upper/Lower Split

[Xenith]

I would like to ask anyone out there who has successfully used an upper/lower split to post their routines. I am going to be training 4x a week and will start a new split with higher frequency, hitting muscles twice a week. I have heard upper/lower is the way to, or slight variations of it in order to balance the load (eg. upper / lower & shoulder etc.)

Cheers,
X

 

[cwc73]

I do:

2 Sets of Each Usually, but sometimes more or dropsets
Bench (warm Up)
Incline
Narrow Grip Rows (Warm Up)
Lat Pull Downs (Extremely Good WarmUp)
Upright Rows
Reverse Cable Flys for Rear Delts
Chin Ups
Weighted Dips
Tricep Pushdowns

Squats Alternated with Deadlifts
Romanian Deadlifts
Leg Presses
Donkey Calf Raises
BB Shrugs
Curls
Hanging Leg Raises
Abs Roller Wheel

I strongly recomend doing shoulders with upper body if doing a 4 day back to back split to give them time to recover.
I think that is it. If anyone would like to critique my routine, go ahead.

 

[Xenith]

Thanks for the post! I see that you split it up into upper / lower & bis right? Also I see you do lower back work with legs (deadlift). I am not sure about squats and DL in the same workout though (unless alternated refers to each workout and not a form of supersetting )

Cheers,
X

 

[MsBeverlyHills]

upper-
incline bench
bentover row
db flat press
dips
oh db extension (tri)

lower-
squat
GMs
lunge
SLDLs

 

[cwc73]

Yep. That's about right. I alternate them each workout. Bi's are done with Legs to even things out.