upper and lower body split [Forum Archive]

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upper and lower body split

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Posted by: IJ300

I just started a upper and lower body split to shake things up, and I plan to do this routine for at least a month. I'm trying to STAY AWAY from isolation exercises like curls and extensions. I would like some of yalls thoughts on what you think of this. Also, what order should I hit the exercises? I tried to do back first followed by chest, but my forearms and biceps were tired and I had a hard time balancing the dumbbells when I was benching. So heres my split.

3 sets of each exercise
Upper body
Chest
Incline dumbbell press
Flat dumbbell press or weighted pushups
Triceps
weighted dips
Back
Wide grip pull ups
close grip chins
One arm dumbbell row or barbell row
Shoulders
Shoulder press
Millitary press

Lower Body
Squats
Deadlift
Lunges
Calf raises
Shrugs (couldn't fit it in upper body routine)

Posted by: P-funk

way to many exercises on upper body day!!

Posted by: Uzi9

Quote:

Originally Posted by IJ300

I just started a upper and lower body split to shake things up, and I plan to do this routine for at least a month. I'm trying to STAY AWAY from isolation exercises like curls and extensions. I would like some of yalls thoughts on what you think of this. Also, what order should I hit the exercises? I tried to do back first followed by chest, but my forearms and biceps were tired and I had a hard time balancing the dumbbells when I was benching. So heres my split.

Upper body

Chest:
Incline dumbbell press
Flat dumbbell press or weighted pushups

Triceps:
weighted dips

Back:
Wide grip pull ups
close grip chins
One arm dumbbell row or barbell row

Shoulders
Shoulder press
Millitary press

Lower Body

Squats
Deadlift
Lunges
Calf raises
Shrugs (couldn't fit it in upper body routine)

Its not that many really, just the way he typed it all together ^^^ on my re-edit it dosnt look as bad.. but still i would drop the military press and one of the back exercises, also do SLDL on leg day instead of deads.

And i personally would do only 2 sets to faliure on each exercise.

Posted by: Uzi9

Upper body

Chest:
Incline dumbbell press
Flat dumbbell press

Triceps:
weighted dips

Back:
Wide Grip Chins
Barbell row

Shoulders:
Shoulder press

Lower Body

Squats
SL Deadlift
Lunges
Calf raises
Shrugs (couldn't fit it in upper body routine)

Looking at it again if your doing dips with the weight tied around your waist it also works your chest a lot! so you could also drop a chest exercise IMO, I would drop inclines or do skull crushers or something for triceps only and keep inclines.

Posted by: P-funk

still is a lot of exercises IMO. Why do you need to do flat DBs, inclines and military presses all in one session? who the hell needs to do that much pressing and how intense can you press on one of those if you are doing the first one at proper intensity?? I say go with one major press, a few pulls and then some aux. work centered around building stability for the press that you are working on to increase over a few weeks.

Posted by: IJ300

thanx for the help.

Posted by: Uzi9

Quote:

Originally Posted by IJ300

thanx for the help.

You think people try to help here

, more like battle of wits.

Posted by: Leatherface

I would train the whole body at once and rotate exercises each workout. I agree with P-Funk about too many pressing movements. I like to put everything into one good pressing movement in each workout. Anymore than that and my tris get most of the workout.

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upper and lower body split

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