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  1. #1
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    upper/lower 1 and 2






    Upper.1
    DB incline Bench 4x12
    Seated DB press 4x12
    DB rows 4x8
    Lat pulls 4x8
    Dips 3x12

    Legs 1
    ATG squat 4x10
    SLDL 4x10
    Standing Calfs 4x12

    off
    off


    Upper.2
    Bench 4x8
    Military press 4x8
    T-bar rows 5x12
    close grip pullups 3x12

    Legs.2
    Dead lifts 4x10

    Off

    Need some help with this
    , kind of a new idea for me so give me some input
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  2. #2
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    Quote Originally Posted by kbm8795 View Post
    Oh, I think Americans understand that the one thing conservatives hate the most is the idea of spending American tax money on Americans. . .in America.


    Your tax money is safe. . .in Iraq.
    Total ownage.

  3. #3
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    how will these workouts be done on a week to week basis?

    why only 4 sets of deads for your 2nd leg day?
    "The greatest obstacle to knowledge is not ignorance but the illusion of knowledge." -Barry Marshall, Nobel Laureate

  4. #4
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    Quote Originally Posted by Yanick
    how will these workouts be done on a week to week basis?

    why only 4 sets of deads for your 2nd leg day?
    I listed them in order from Fri toThursday, my lower day is not a big concern...I grow like a weed in the legs and glutes.

    Upper.1 Friday
    DB incline Bench 4x12
    Seated DB press 4x12
    DB rows 4x8
    Lat pulls 4x8
    Dips 3x12

    Legs 1 Sat
    ATG squat 4x10
    SLDL 4x10
    Standing Calfs 4x12

    off Sun
    off Mon


    Upper.2 Tue
    Bench 4x8
    Military press 4x8
    T-bar rows 5x12
    close grip pullups 3x12

    Legs.2 Wed
    Dead lifts 4x10

    Off Thurs
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  5. #5
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    it looks good to me i guess. well balanced except for the leg day, but you said your fine with it and you should know what works better for you than me.

    only thing i can think of otherwise is maybe some sort of pull over on your 2nd upper day, 3x12 like dips on upper 1.

    oh yea, and seated calfs can go on day 2 for the soleus.
    "The greatest obstacle to knowledge is not ignorance but the illusion of knowledge." -Barry Marshall, Nobel Laureate

  6. #6
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    Quote Originally Posted by Yanick
    it looks good to me i guess. well balanced except for the leg day, but you said your fine with it and you should know what works better for you than me.

    only thing i can think of otherwise is maybe some sort of pull over on your 2nd upper day, 3x12 like dips on upper 1.

    oh yea, and seated calfs can go on day 2 for the soleus.
    I actually did pullovers my last workout, I will probably throw then in on one of the days
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  7. #7
    Patrick
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    It looks pretty good.

    comments in bold...

    Quote Originally Posted by ForemanRules
    I listed them in order from Fri toThursday, my lower day is not a big concern...I grow like a weed in the legs and glutes.

    Upper.1 Friday
    DB incline Bench 4x12
    Seated DB press 4x12
    DB rows 4x8
    Lat pulls 4x8
    Dips 3x12

    okay, so it looks like instead of focusing on planes of movement you are emphasizing strength in the back and then reps in the push muscle and then vice versa on the next day. I would place the pulling movements first in the workout if this is the case just to get focus on them and put everythin you can into them. Dips are fine for the tricep movement. I may even suggest adding some additional single joint work for the upper back and stabilizers (reverse flyes, face pulls, etc..) given your history of shoulder problems/pains. I would also take the exercises with 12 reps and drop the sets down to 3 there but keep the 8 rep sets up at 4.


    Legs 1 Sat
    ATG squat 4x10
    SLDL 4x10
    Standing Calfs 4x12

    this looks fine since you don't seem to have an interest in making your legs bigger. Again, might even go down to 3 sets here. not bad though.

    off Sun
    off Mon


    Upper.2 Tue
    Bench 4x8
    Military press 4x8
    T-bar rows 5x12
    close grip pullups 3x12

    now the day where you are focusing on pressing. 4x8 looks fine for the presses. the pull ups are fine at 3x12. I would also place the t-bar row at 3x12 and again, add in another upper back/scapula stabilizer exercise for the shoulder girdle. You might want to do it in a really high rep range like 15-20 for 2-3 sets to work on the endurance of the stabilizers. Also, add a biceps movement in here since you have some triceps (dips) on day 1.



    Legs.2 Wed
    Dead lifts 4x10

    might want to add a single leg exercise to this day. Maybe a lunge or a split squat or even a step up. Something to that effect.


    Off Thurs
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  8. #8
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    Looks good, but I wouldn't recommend dips with the shoulder injury.
    Quote Originally Posted by kbm8795 View Post
    Oh, I think Americans understand that the one thing conservatives hate the most is the idea of spending American tax money on Americans. . .in America.


    Your tax money is safe. . .in Iraq.
    Total ownage.

  9. #9
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    Upper.1
    DB incline Bench 3x12
    Seated DB press 3x12
    DB rows 3x8
    Lat pulls 3x8
    Dips(Triceps) 3x12

    Legs 1
    ATG squat 4x10
    SLDL 4x10
    Standing Calfs 4x12

    off
    off

    Upper.2
    Military press 3x8
    Bench 3x8
    Wide Grip Overhand Pull-ups 3x12
    T-bar rows 3x12
    close grip underhand pullups (Biceps) 3x12
    I would put military press as your first push movement because the other upper you are doing bench first, samething with pulldowns and added a bicep movement since you have dips for the tris

    Legs.2
    Dead lifts 4x10
    Leg Press 4x10
    optional- Seated Calfs 4x12

    Just added a quad dominant since you have a ham dominant and I would do calves again...

  10. #10
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    Quote Originally Posted by P-funk
    It looks pretty good.

    comments in bold...
    Thanks P, I do shoulder re-hab work every week...just didn't put down here.
    Also do you think dips could be replaced with cgbp...BigDly might be right that dips could be hard on my shoulders.
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  11. #11
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    Quote Originally Posted by ForemanRules
    Thanks P, I do shoulder re-hab work every week...just didn't put down here.
    Also do you think dips could be replaced with cgbp...BigDly might be right that dips could be hard on my shoulders.
    If you want tricep isolation work, then I would just do tricep isolation work. My opinion is that you should probably do more pulling than pushing if anything. You have always been a strong bencher so it seems; you might want some added volume in the reverse direction to help prevent your shoulder problems from cropping up again.

    I'm with P on throwing in stuff for the retractors. I'm a huge fan of face pulls. Incline DB shrugs are pretty cool too. I think that's an underrated movement.
    The only time it's bad to feel the burn is when you're peeing...

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  12. #12
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    Quote Originally Posted by CowPimp
    If you want tricep isolation work, then I would just do tricep isolation work. My opinion is that you should probably do more pulling than pushing if anything. You have always been a strong bencher so it seems; you might want some added volume in the reverse direction to help prevent your shoulder problems from cropping up again.

    I'm with P on throwing in stuff for the retractors. I'm a huge fan of face pulls. Incline DB shrugs are pretty cool too. I think that's an underrated movement.
    Upper.1
    DB incline Bench 3x12
    Seated DB press 3x12
    DB rows 4x8
    Lat pulls 4x8
    skull crushers 3x12
    DB curls 3x8

    Legs 1
    ATG squat 4x10
    SLDL 4x10
    Standing Calfs 4x12

    off
    off


    Upper.2
    Bench 3x8
    Military press 3x8
    Med grip pullups 4x12
    T-bar rows 4x12
    Hammer curls 2x10

    Legs.2
    Dead lifts 4x10

    Off

    I dropped the push volume a bit

    Plus rotator work on upper day 1...15-20 rep sets
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  13. #13
    Patrick
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    looks good.
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  14. #14
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    do military before bench on 1 of the days, and add in tricep extensions on day 2 or else take off the db curls on day 1.

  15. #15
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    Quote Originally Posted by mike456
    do military before bench on 1 of the days, and add in tricep extensions on day 2 or else take off the db curls on day 1.
    I like that idea....have never done that in 25 years of lifting...I should be ashamed.
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  16. #16
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    Quote Originally Posted by ForemanRules
    I like that idea....have never done that in 25 years of lifting...I should be ashamed.
    I have rarely done this myself, but I think it's a good idea too. I haven't done it in a while, but I'm about to give it a go again.
    The only time it's bad to feel the burn is when you're peeing...

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  17. #17
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    Seems to me that most people (including myself) get comfortable with benching before they become comfortable with overhead pressing, and thus bench remains their strongest lift. People always want to do their strongest lift first.

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    Quote Originally Posted by kcoleman
    Seems to me that most people (including myself) get comfortable with benching before they become comfortable with overhead pressing, and thus bench remains their strongest lift. People always want to do their strongest lift first.
    Yeah, this is true. This is also totally wrong. One of my favorite quotes goes something like, "train your weak points and you will be strong; train your strong points and you will be weak." I might be paraphrasing, and I forget who to give credit for that, but you get the idea.
    The only time it's bad to feel the burn is when you're peeing...

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  19. #19
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    On your "Upper Days" I would do a push exercise then a pull then a push then a pull rather than two pushing exercises then two pulling exercises......That's what I'm doing right now. I seems like I'm fresh when it comes to doing my second push/pull exercise since I performed an opposite movement right before.
    Do it!

  20. #20
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    Quote Originally Posted by ForemanRules
    Upper.1
    DB incline Bench 3x12
    Seated DB press 3x12
    DB rows 4x8
    Lat pulls 4x8
    skull crushers 3x12
    DB curls 3x8

    Legs 1
    ATG squat 4x10
    SLDL 4x10
    Standing Calfs 4x12

    off
    off


    Upper.2
    Bench 3x8
    Military press 3x8
    Med grip pullups 4x12
    T-bar rows 4x12
    Hammer curls 2x10

    Legs.2
    Dead lifts 4x10

    Off

    I dropped the push volume a bit

    Plus rotator work on upper day 1...15-20 rep sets
    Why don't you move Standing Calf raises from Leg day1 to Leg day2
    So that you are doing more than just one exercise? And to just even it out a bit more.

  21. #21
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    Quote Originally Posted by myCATpowerlifts
    Why don't you move Standing Calf raises from Leg day1 to Leg day2
    So that you are doing more than just one exercise? And to just even it out a bit more.
    Good point, I will do that
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  22. #22
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    Upper.1
    DB incline Bench 3x10
    Seated DB press 4x8
    DB rows 4x8
    Lat pulls 4x8
    skull crushers 3x10
    DB curls 3x8

    Legs 1
    ATG squat 4x10
    SLDL 4x10


    off
    off


    Upper.2
    Bench 3x12
    Military press 4x10
    Med grip pullups 4x12
    T-bar rows 4x12
    Hammer curls 2x10

    Legs.2
    Dead lifts 4x10
    Standing Calfs 4x12

    Off
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  23. #23
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    wow 325lbs shoulder press for 8 reps, thats amazing are you superman or something??

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    Quote Originally Posted by mike456
    wow 325lbs shoulder press for 8 reps, thats amazing are you superman or something??
    I took it from a trol who posted it in his journal...just making fun of him.
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  25. #25
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    oh

  26. #26
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    Im guessing it was Kenwood

  27. #27
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    FR whatever happened to your last upper-lower split you worked out a few weeks back? I thought at the time it looked good. Just curious as to what went wrong.
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  28. #28
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    Here's my old one if you just want to read over it...

    First # = sets
    Second # = reps

    Upper 1

    Overhead Press
    Week A: 8x3 @ 5RM - 75sec RI
    Week B: 3x12 @ 15RM – 30sec RI
    Week C: 4x6 @ 8RM – 60sec RI

    Chinups
    Week A: 8x3 @ 5RM - 75sec RI
    Week B: 3x12 @ 15RM – 30sec RI
    Week C: 4x6 @ 8RM – 60sec RI

    DB Flat Press
    Week A: 4x10 @ 12RM – 45sec RI
    Week B: 5x5 @ 7RM – 75sec RI
    Week C: 5x8 @ 10RM – 60sec RI

    Dorsi Flexor Machine Rows
    Week A: 4x10 @ 12RM – 45sec RI
    Week B: 5x5 @ 7RM – 75sec RI
    Week C: 5x8 @ 10RM – 60sec RI

    Skull Crushers (optional)
    Week A: 4x10 @ 12RM – 45sec RI
    Week B: 5x5 @ 7RM – 75sec RI
    Week C: 5x8 @ 10RM – 60sec RI


    Lower 1

    Squats
    Week A: 8x3 @ 5RM - 75sec RI
    Week B: 3x12 @ 15RM – 30sec RI
    Week C: 4x6 @ 8RM – 60sec RI

    SLDLs
    Week A: 8x3 @ 5RM - 75sec RI
    Week B: 3x12 @ 15RM – 30sec RI
    Week C: 4x6 @ 8RM – 60sec RI

    Leg Press
    Week A: 4x10 @ 12RM – 45sec RI
    Week B: 5x5 @ 7RM – 75sec RI
    Week C: 5x8 @ 10RM – 60sec RI

    Decline Situps
    Week A: 4x10 @ 12RM – 45sec RI
    Week B: 5x5 @ 7RM – 75sec RI
    Week C: 5x8 @ 10RM – 60sec RI


    Upper 2

    DB Incline Bench Press
    Week A: 8x3 @ 5RM - 75sec RI
    Week B: 3x12 @ 15RM – 30sec RI
    Week C: 4x6 @ 8RM – 60sec RI

    BB Rows
    Week A: 8x3 @ 5RM - 75sec RI
    Week B: 3x12 @ 15RM – 30sec RI
    Week C: 4x6 @ 8RM – 60sec RI

    Dips
    Week A: 4x10 @ 12RM – 45sec RI
    Week B: 5x5 @ 7RM – 75sec RI
    Week C: 6x3 @ 5RM – 60sec RI

    Push Presses
    Week A: 4x3 @ 4RM – 90sec RI
    Week B: 5x6 @ 8RM – 75sec RI
    Week C: 3x1-3 @ 1-4RM – 60sec RI


    Pulldowns
    Week A: 4x10 @ 12RM – 45sec RI
    Week B: 5x5 @ 7RM – 75sec RI
    Week C: 5x8 @ 10RM – 60sec RI


    Lower 2

    Deadlifts
    Week A: 8x3 @ 5RM - 75sec RI
    Week B: 5x12 @ 15RM – 30sec RI
    Week C: 4x6 @ 8RM – 60sec RI

    Front Squats
    Week A: 8x3 @ 5RM - 75sec RI
    Week B: 3x12 @ 15RM – 30sec RI
    Week C: 4x6 @ 8RM – 60sec RI

    Glute Ham Raises
    Week A: 4x10 @ 12RM – 45sec RI
    Week B: 5x5 @ 7RM – 75sec RI
    Week C: 5x8 @ 10RM – 60sec RI

    Hyperextensions
    Week A: 4x10 @ 12RM – 45sec RI
    Week B: 5x5 @ 7RM – 75sec RI
    Week C: 5x8 @ 10RM – 60sec RI

  29. #29
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    Sean, why are you doing both squats and leg presses on the same day?
    Also, 8 sets of 3 reps Wow that's a lot of sets, has this been working for you? Are you making good gains with this program?

  30. #30
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    Quote Originally Posted by Bakerboy
    Sean, why are you doing both squats and leg presses on the same day?
    Also, 8 sets of 3 reps Wow that's a lot of sets, has this been working for you? Are you making good gains with this program?
    I'm not currently using that program, but I made great progress both as far as conditioning, and strength while using that program. The 8 sets of 3 is to emphasize strength... The thing about a program like that is the volume is so varied that your body adapts in many different ways.... Also, why not squat and leg press in the same day?

    I'm currently using Westside, and yesterday I did speed deadlifts, romanian deadlifts, and front squats in that order.

    Not every program has to be your cookie cutter 3 sets of 4-10 reps.

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