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Upper/Lower Split - Need Help


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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

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  1. #1

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    Arrow Upper/Lower Split - Need Help

    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

  2. #2

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    Re: Upper/Lower Split - Need Help

    Bump

  3. #3

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    Re: Upper/Lower Split - Need Help

    Anyone?

  4. #4
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    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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  5. #5

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    Re: Upper/Lower Split - Need Help

    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.

  6. #6

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    Re: Upper/Lower Split - Need Help

    Bump!

  7. #7
    Freak
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    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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