upper/lower 1 and 2

TJ Cline · 06-04-2006, 10:40 PM

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

BigDyl · 06-04-2006, 11:11 PM

http://www.ironmagazineforums.com/sh...53&postcount=1 (BigDyl's Workout Plan)

Yanick · 06-04-2006, 11:34 PM

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

why only 4 sets of deads for your 2nd leg day?

TJ Cline · 06-04-2006, 11:36 PM

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

Yanick · 06-04-2006, 11:43 PM

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.

TJ Cline · 06-05-2006, 12:04 AM

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

**P-funk** · 06-05-2006, 08:04 AM

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

BigDyl · 06-05-2006, 08:45 AM

Looks good, but I wouldn't recommend dips with the shoulder injury.

mike456 · 06-05-2006, 08:47 AM

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...

TJ Cline · 06-05-2006, 12:23 PM

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.

**CowPimp** · 06-05-2006, 12:36 PM

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.

TJ Cline · 06-05-2006, 12:47 PM

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

**P-funk** · 06-05-2006, 12:53 PM

looks good.

mike456 · 06-05-2006, 01:38 PM

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.

TJ Cline · 06-05-2006, 01:39 PM

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.

**CowPimp** · 06-05-2006, 04:22 PM

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.

kcoleman · 06-05-2006, 05:26 PM

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.

**CowPimp** · 06-05-2006, 09:51 PM

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.

yellowmoomba · 06-06-2006, 08:51 AM

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.

myCATpowerlifts · 06-06-2006, 03:36 PM

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.

TJ Cline · 06-06-2006, 03:54 PM

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

TJ Cline · 06-06-2006, 03:55 PM

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

mike456 · 06-06-2006, 04:30 PM

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

TJ Cline · 06-06-2006, 04:32 PM

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.

mike456 · 06-06-2006, 04:33 PM

mike456 · 06-06-2006, 04:34 PM

Im guessing it was Kenwood

Adamjs · 06-10-2006, 08:25 AM

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.

Seanp156 · 06-10-2006, 08:39 AM

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

Bakerboy · 06-10-2006, 09:07 AM

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?

Seanp156 · 06-10-2006, 09:36 AM

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.

06-04-2006, 10:40 PM	#1
TJ Cline Member Join Date: May 2005 Posts: 12,545	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

06-04-2006, 11:34 PM	#3
Yanick Amor Fati Join Date: Jul 2002 Posts: 4,231	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

06-04-2006, 11:43 PM	#5
Yanick Amor Fati Join Date: Jul 2002 Posts: 4,231	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

06-05-2006, 12:53 PM	#13
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	looks good. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

06-06-2006, 08:51 AM	#19
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,287 Photos: 2	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. http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

06-05-2006, 08:47 AM	#9
mike456 Registered User Join Date: Feb 2006 Posts: 3,294	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...

06-05-2006, 01:38 PM	#14
mike456 Registered User Join Date: Feb 2006 Posts: 3,294	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.

06-05-2006, 05:26 PM	#17
kcoleman Registered User Join Date: Feb 2006 Location: . Posts: 533	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.

06-06-2006, 03:55 PM	#22
TJ Cline Member Join Date: May 2005 Posts: 12,545	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

06-06-2006, 04:30 PM	#23
mike456 Registered User Join Date: Feb 2006 Posts: 3,294	wow 325lbs shoulder press for 8 reps, thats amazing are you superman or something??

06-06-2006, 04:33 PM	#25
mike456 Registered User Join Date: Feb 2006 Posts: 3,294	oh

06-06-2006, 04:34 PM	#26
mike456 Registered User Join Date: Feb 2006 Posts: 3,294	Im guessing it was Kenwood

06-10-2006, 08:25 AM	#27
Adamjs Adamjs Join Date: May 2005 Location: Sydney Posts: 264	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. ____________________________________________ Restless soul, enjoy your youth. Like Muhammad. Hits the truth. Can't escape from the common rule - if you hate something don't you do it too.

06-10-2006, 08:39 AM	#28
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,512 Photos: 3	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 My Journal

06-10-2006, 09:07 AM	#29
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	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?

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