Upper/Lower Routine in need of dire help

**Diablo1990** · 10-25-2006, 02:14 PM

Goals : Increase LBM, and Strength

Monday - Upper:

Overhead Press 8x3
Chinups 8x3
DB Decline Press 4x10
BB Rows 4x10
Lateral Raises 4 x 10
BB Curls 2 x 21

Wednesday - Lower:

ATG Squats 8x4
RDL 8x3
Lunges 4x10
Situps 4x10

Friday - Upper

Bench Press 8x3
Yates' Rows 8x3
Dips 4x10
Lat Pulldowns 4x10
DB Curls 2 x 6
Hammer Curls 2 x 8

Sunday - Lower:
Deadlifts 8x3
High Rep ATG Squats 10x3

**TJ Cline** · 10-25-2006, 02:30 PM

Originally Posted by Diablo1990

Goals : Increase LBM, and Strength

Monday - Upper:

Overhead Press 8x3 8 sets or 8 reps ?
Chinups 8x3
DB Decline Press 4x10
BB Rows 4x10
Lateral Raises 4 x 10
BB Curls 2 x 21

Wednesday - Lower:

ATG Squats 8x4
RDL 8x3
Lunges 4x10
Situps 4x10

Friday - Upper

Bench Press 8x3
Yates' Rows 8x3
Dips 4x10
Lat Pulldowns 4x10
DB Curls 2 x 6
Hammer Curls 2 x 8

Sunday - Lower:
Deadlifts 8x3
High Rep ATG Squats 10x3

Ok I have no idea what the sets and reps are here....be consistant when you post son

**P-funk** · 10-25-2006, 02:38 PM

why is it in dire need of help?

it isn't terrible.

**Diablo1990** · 10-25-2006, 02:43 PM

It needs work and I want all muscles involved I dont want to leave any out like right now I need calves, more shoulder I think and other stuff. BTW they are reps I would never do 8 sets for one exercise

**Diablo1990** · 10-25-2006, 02:44 PM

oh and I wanted to shock my body next week and then take a week off is that good or bad?

**P-funk** · 10-25-2006, 02:47 PM

yout have a lot of shoulder movement there.

If they are 8 reps, then does that mean the other things are 4 reps x 10 sets? You need to be consistent in your writing so people know what you are talking about. I always write it as sets x reps.

Why do you want to shock your body for a week? If you want to shock your body then stick your finger in an electrical socket or take the blow drier into the bath tub.

if you want to work on calves then work on them.

**Diablo1990** · 10-25-2006, 02:52 PM

I need help though incorporating exercises yea I messed up let me fix it later

**Diablo1990** · 10-25-2006, 03:23 PM

Monday - Upper:

Overhead Press 3x8
Chinups 3x8
DB Decline Press 4x10
BB Rows 4x10
Lateral Raises 4x10
BB Curls 2x21

Wednesday - Lower:

ATG Squats 4x8
RDL 3x8
Lunges 4x10
Situps 4x10

Friday - Upper

Bench Press 3x8
Yates' Rows 3x8
Dips 4x10
Lat Pulldowns 4x10
DB Curls 2x6
Hammer Curls 2x8

Sunday - Lower:
Deadlifts 3x8
High Rep ATG Squats 3x10

thats better it's sets x reps now

**P-funk** · 10-25-2006, 03:44 PM

okay, add calf raises in on your leg day and you are good to go.

why so much bicep work? why 2 sets of 21 reps?

**Diablo1990** · 10-25-2006, 05:25 PM

I like the 21's havent did them in awhile. 7 partial way, 7 half way and 7 full way

**Double D** · 10-25-2006, 05:30 PM

I would not use them at all. IMO I dont think they do much for overall mass. Besdies curls in general should be kept at a minimum right now and you should conentrate more on compound movements like bench, squat, deads, OH presses and lifts like that. I wouldnt put to much thought into curls, simple bar curls for 3 sets at the end of a workout is enough.

**Diablo1990** · 10-25-2006, 05:37 PM

It's not like I just started lifting..

**Double D** · 10-25-2006, 05:38 PM

Its not like you are a vet either. I have read things you have posted and you got a ways to go. I dont mean to insult you, but with compound lifts you cant go wrong.

**Diablo1990** · 10-25-2006, 05:41 PM

Well I tried all compound before and then compound with some isolation did not work I lost an inch on my arm.. Everyones different so this might work with me and might not work with other people. Didn't know 326 deadlift is a beginners lift for 16 years old I could be wrong though

**Double D** · 10-25-2006, 05:45 PM

Dont get smart theres no need for that. 320 or so at 16 is pretty good, but doesnt mean you are still not new at it. Just trying to help, but I guess I will stop beings you are taking offense to everything. BTW my cousin is 16 as well and does around that also, and he knows nothing about weight lifting at all.

**Diablo1990** · 10-25-2006, 05:46 PM

I am not trying to get smart, some people are just naturally strong in some areas I know my bench is really low like 140 x 1 I guess it's cause my shoulders but I was just trying to get at the fact that it's not like I didn't try anything else like compound exercises I have read articles on compound vs isolation

**Double D** · 10-25-2006, 05:48 PM

I have also suggested you may want to try some westside training. It not only helps your squat and deads, but increases your bench dramatically. My bench has made some very steady gains in the past month and a half on it.

**Diablo1990** · 10-25-2006, 05:50 PM

I have the bible part 1 and 2 printed out to read later on when I get time. I am already on that = )

**Double D** · 10-25-2006, 05:50 PM

Is that what you posted in the beginning of this thread. I am not familiar with it.

**Diablo1990** · 10-25-2006, 05:52 PM

Yea I think so and I just changed some exercises made it upper/lower etc I didn't really read the articles yet

**Double D** · 10-25-2006, 05:58 PM

Monday - Upper:

Overhead Press 8x3 Are the next 2 exercises on a 5rm? I wouldnt suggest going to failure.
Chinups 8x3
DB Decline Press 4x10
BB Rows 4x10
Lateral Raises 4 x 10
BB Curls 2 x 21 (I would drop this and do something like 3x8 Bar curls)

Wednesday - Lower:

ATG Squats 8x4 I definitly wouldnt do 16 sets of squats and deads. Seems like an aweful lot. I would cut that in half.
RDL 8x3
Lunges 4x10
Situps 4x10

Friday - Upper

Bench Press 8x3 (Same here, I would cut this in half to, remember sometimes less is better)Yates' Rows 8x3
Dips 4x10
Lat Pulldowns 4x10
DB Curls 2 x 6
Hammer Curls 2 x 8

Sunday - Lower:
Deadlifts 8x3
High Rep ATG Squats 10x3 (How is 3 reps high rep?) Or are they kinda like speed squats?

**Double D** · 10-25-2006, 05:58 PM

Just my opinion though, do what you want with it.

**Diablo1990** · 10-25-2006, 06:00 PM

Double D read the other routine after that one that I posted I fixed the sets x reps. The one your reading and saying those sets are to much are backwards... lol

**Double D** · 10-25-2006, 06:02 PM

I see. Sure will.

**Double D** · 10-25-2006, 06:05 PM

In that case all in all it looks ok. I would lose the 21's but its not crucial or anything. I am huge on rows! I would row both upper days, but thats what I prefer. Big rows normally increase your bench somewhat. But from a bodybuilding standpoint it looks ok to me.

**Diablo1990** · 10-30-2006, 03:54 PM

Monday - Upper:

Overhead Press 3x8
Chinups 3x8
DB Decline Press 4x10
BB Rows 4x10
BB Curls 3x6

Wednesday - Lower:

ATG Squats 4x8
RDL 3x8
Lunges 4x10
Situps 4x10
Calf Raises 3 x 15

Friday - Upper

Bench Press 3x8
Yates' Rows 3x8
Dips 4x10
Lat Pulldowns 4x10
DB Curls 2x6
Lateral Raises 4x10
Hammer Curls 2x8

Sunday - Lower:
Deadlifts 3x8
High Rep ATG Squats 3x10
Calf Raises 3 x 15

hows that look?

**Diablo1990** · 10-30-2006, 04:07 PM

Monday - Upper:

Overhead Press 3x8
Chinups 3x8
DB Decline Press 4x10
BB Rows 4x10
BB Curls 2x21
BB Shrugs 3 x 10

Wednesday - Lower:

ATG Squats 4x8
RDL 3x8
Lunges 4x10
Situps 4x10
Calf Raises 3 x 15

Friday - Upper

Bench Press 3x8
Yates' Rows 3x8
Dips 4x10
Lat Pulldowns 4x10
DB Curls 2x6
Lateral Raises 4x10
Hammer Curls 2x8
DB Shrug 3 x 10

Sunday - Lower:
Deadlifts 3x8
High Rep ATG Squats 3x10
Calf Raises 3 x 15
Situps 4x10

changed it again

**Diablo1990** · 11-01-2006, 04:38 PM

bump

**RockSolid** · 11-01-2006, 05:14 PM

read cowpimps article on creating a split routine it should help you come up with something

**CowPimp** · 11-01-2006, 09:34 PM

Seems like that second upper body day is a little crowded. Cut some of the fat. The lower body days look pretty good.

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