Reply With Quote3-5 range for calves? I would increase that. I think 5-6 and 8-12 x 3-4 would be better for your needs. It doesn't look too bad to me. I think your could mix up your RI , 2 min, 90 sec, 45- 60 sec depending on the weight you are lifting and what your main goals are.
Lower/Upper split cont.
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Thread: Lower/Upper split cont.
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02-04-2007, 06:21 PM #1Registered User
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Lower/Upper split cont.
Ok, here is what I have so far for reps/sets:
Lower/Upper
Monday
Squats 3-5 X 3
Deadlifts 8-12 X 4
Calf Raises 8-12 X 4
Tuesday
Bench Press 3-5 X 3
Seated Rows 8-12 X 4
Military Press 3-5 X 3
Pulldowns 8-12 X 4
Wednesday
Off
Thursday
Squats 8-12 X 4
Deadlifts 3-5 X 3
Calf Raises 3-5 X 3
Friday
Bench Press 8-12 X 4
Seated Rows 3-5 X 3
Military Press 8-12 X 4
Pulldowns 3-5 X 3
Saturday
Off
Sunday
Off
I'm leaving them as pulldowns for now, as I believe I won't be able to do pull-ups just yet:P I'm probably going to have to mess around with my sets while I'm trying this out. I've never done deadlifts before, so I'm not sure if I will be successful with my lower portion or not.
As for RI's I'm not totally sure what they will be for the heavy sets, but I figure something like this for the hypertrophy sets should be ok. Week1: 60 seconds Week2: 45 seconds Week3: 30 seconds. Then back to week1 or just increment back up the same. I guess I could do the same for strength, but starting off at 3 minutes.
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02-04-2007, 07:21 PM #2cat burglar
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No strength within, no respect without - Kasmiri Proverb
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02-04-2007, 07:28 PM #3Registered User
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Oh shoot, didn't realized I typed that. I was use to writing 3-5 for a lot of it hahaha. I agree
Thanks man
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