How does this Upper/Lower split look?

Discussion in 'Fitness & Nutrition' started by knucks, Mar 20, 2006.

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  1. knucks

    knucks Active Member

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    Upper body day

    Flat bench - heavy 5 sets of 10 reps
    Incline bench - heavy 5 sets of 10 reps
    Close grip bench - heavy 5 sets of 10 reps
    Lat. pull downs - 80% of other day's weight 5 sets of 10 reps
    dumbbell rows - 80% of other day's weight 5 sets of 10 reps
    straight bar curls - heavy 5 sets of 10 reps
    Heel High set ups 5 sets of 30 (to perform this exercise
    put your feet up on a bench with your butt on the ground,
    have someone sit on you feet and perform a full sit up).

    Lower body day

    Dead lift - heavy 5 sets of 10 reps
    Squat - 80% of other day's weight 5 sets of 10 reps
    Leg Press - 80% of other day's weight 5 sets of 10 reps
    Leg extension - 80% 5 sets of 10 reps
    Heel High set ups 5 sets of 30 (to perform this exercise
    put your feet up on a bench, have someone sit on you
    feet and perform a full sit up).

    Upper body

    Lat. pull downs -Heavy 5 sets of 10 reps
    Dumbbell rows - Heavy 5 sets of 10 reps
    Flat bench - 80% of other days weight 5 sets of 10 reps
    Incline bench - 80% of other day's weight 5 sets of 10 reps
    Close grip bench - 80% of other day's weight 5 sets of 10 reps
    straight bar curls - 80% of other day's weight 5 sets of 10 reps
    Heel High set ups 5 sets of 30 (to perform this exercise
    put your feet up on a bench, have someone sit on you feet
    and perform a full sit up).

    Lower body

    Squat - heavy 5 sets of 10 reps
    Dead lift - 80% of other day's weight 5 sets of 10 reps
    Leg Press - heavy 5 sets of 10 reps
    Leg extension - heavy 5 sets of 10 reps Heel High set ups 5
    sets of 30 (to perform this exercise put your feet up on a bench,
    have someone sit on you feet and perform a full sit up).

    ---------------
    i want to do this during my bulk in April. any suggestions?
     
  2. MaineSucks

    MaineSucks OT Supporter

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    heavy and 5 sets of 10 shouldnt be used in the same sentence

    that routine sucks - way too much shit

    you have 450 reps on some days
     
  3. timberwolf

    timberwolf New Member

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    Good point.
     
  4. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    1. you could cut your volume in half

    2. where's the hamstring work?

    3. Bench press + pulldowns = 400 reps. Rows = 100 reps.

    4. Your rowing volume is also equal to your curling volume.
     
  5. zyg0te

    zyg0te I've made a huge mistake.

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    shit, opened this and wmd in diff tabs and was expecting to see
    [​IMG]

    :Owned: :o
     
  6. MaineSucks

    MaineSucks OT Supporter

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  7. Perplexed

    Perplexed OT Supporter

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    Here's mine, pretty much copied from Lyle but with less volume for cutting :hs:

    Monday - lower

    squat 4-5x6-8
    rdl/sldl 3-4x6-8
    leg press/lunges 2-3x10-12
    abs
    calves


    Tuesday - upper

    pullups/pulldowns 3-4x6-8
    incline press 3-4x6-8
    shoulder raises 2-3x8-12
    bis 1-2x10-12
    tris 1-2x10-12


    Thursday - lower

    deadlift/variation
    front squat 3-4x6-8
    other glute/ham movement 2-3x10-12
    abs
    calves


    Friday - upper

    flat press 3-4x6-8
    rows 3-4x6-8
    shoulder press 2-3x8-12
    bis 1-2x10-12
    tris 1-2x10-12

    ...

    Bench/incline + pulldown = 70-80 reps usually
    Rows = 20-30 :mamoru: I need to row more, right Ceaze? :o

    I do vary up that routine a lot though, particularly rep schemes, and often do seated rows instead of pulldowns.
     
  8. ccrooks

    ccrooks New Member

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    i'm going to switch to upper/lower soon, just to see how it feels to hit the same muscle group 2x/week
     
  9. Devil

    Devil I have become my terror. OT Supporter

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    me too, i'm looking at something like this:

    lower 1
    Front Squat: 3-4X6-8
    SLDL/RDL: 3-4X6-8
    seated calf raise: 3x15
    Abs - heavy

    upper 1
    Flat bench: 3-4X6-8
    CSRow: 4X6-8
    Shoulder press: 2-3X10-12
    Triceps: 3x10
    Biceps: 3x10


    Lower Day 2
    Deadlift: 3-4x5
    Leg Press: 3x10
    45 degree back raises: 2-3x10-12
    Abs - heavy

    Upper Day 2
    Incline Bench: 4x6
    facepulls-3x15
    CV Lat Pulldown: 4x8
    Tris: 2x12
    Biceps: 2x12
     
  10. mblonde

    mblonde New Member

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    i'm starting this today too.. how bad is this routine i was going to try?

    day 1 - lower/heavy
    squats - 5x5
    lunges - 4x8
    leg extension - 3x10
    leg curl - 3x10

    day 2 - upper/heavy
    deadlift - 5x3-5
    bent rows (tate bb) - 4x8
    flat bench - 4x8
    dips - 3x12
    military press - 3x10

    day 3 - lower/light
    squats - 3x12
    single leg squats - 3x12
    sldl - 3x12
    calf raise - 3x12

    day 4 - upper/light
    incline bench - 4x10
    upright raise - 4x10
    seated cable row - 4x10
    facepulls - 4x10
     
  11. ccrooks

    ccrooks New Member

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    move deadlifts to lower day...
     
  12. knucks

    knucks Active Member

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    ok ill rework it
     
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