Upper/Lower split with just free weights?

Discussion in 'Fitness & Nutrition' started by yamaha_rgx, Jan 19, 2007.

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  1. yamaha_rgx

    yamaha_rgx Guest

    I've been looking at the stickies and elsewhere for an u/l split that doesn't call for machines. Can anyone help me out here? I'm not against machines neccesarily, just don't have access right now.
     
  2. yamaha_rgx

    yamaha_rgx Guest

    I would make my own but I'm not exactly sure how to. Like how many exercises I should do etc.

    I'd probably do something like this though

    Upper

    Bench
    Standing press
    upright row
    dumbell row
    shrugs


    Lower

    Squat
    Dead
    standing calf raise
    dunno what to put here
    abs
     
  3. ccrooks

    ccrooks New Member

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    upper - t-bar row, db fly, db incline press, decline press, db pullovers, frontal/lateral raises, arnold presses

    lower - lunges, sldl, rdl
     
  4. yamaha_rgx

    yamaha_rgx Guest

    Maybe I shoulda mentioned that I do have access to a power rack, that's about it though.
     
  5. Lurker111

    Lurker111 New Member

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    Another one for lower that wasn't mentioned: good mornings

    You could also vary your squats: Front squats and back squats
     
  6. yamaha_rgx

    yamaha_rgx Guest

    cool. I've been meaning to check out GMs, they look a little dangerous but I've heard they're awesome.
     
  7. Neo22

    Neo22 OT Supporter

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    on upper days, 2 rowing, 2 pressing and 2 accessory.
    On lower, squats, good mornings, lunges, pullthroughs, reverse hypers etc...
     
  8. Lurker111

    Lurker111 New Member

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    Yamaha, If you don't have any type of pulley system to do pull throughs definitely get one as you can a add few extra exercises/movements.

    Not too expensive from Newyork barbell or the like for one you can load your plates onto.
     
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