Richie1888

Day 1 - Upper

Chest (6 sets):

DB Bench Press (2 sets)
Incline DB Bench Press (2 sets)
Dumbbell Flyes (2 sets)

Deltoids (front - 3 sets; side - 2 sets):

Dumbbell Shoulder Press (3 sets)
Dumbbell Lateral Raises (2 sets)

Biceps (5 sets):
Barbell Curls (3 sets)
Dumbbell Incline Curls (2 sets)

Forearms (2 sets):

Reverse Curls (1 set)
Wrist Curls (1 set)

Triceps (5 sets):

Weighted Dips (3 sets)
Rope Pulldown (2 sets)

Abs:

Sit-up crunches - 1 set each for 10-15 reps
Leg raises - 1 set each for 10-15 reps
Oblique twists - 1 set each for 10-15 reps


Day 2 - Lower

Legs (Calves - 5 sets, Quads - 6 sets; Hams - 5 sets):

Standing Calf Raises (3 sets)
Seated calf raises (2 sets)
DB Squats (2 sets)
Leg Press (2 sets)
Leg Extensions (2 sets)
Seated Leg Curls (3 sets)
Seated One Leg Curls (2 sets)

Back (8 sets):

Pull-ups (2 sets)
Single Arm Bent-Over Barbell Rows (2 sets)
Yates Rows (2 Sets)
Back Extensions (2 sets)

Rear Delts (3 sets):

Dumbbell Bent-over Rear delt laterals (2 sets)
Cable Rear Delt Rows (1 set)

I copied this off another site I was simply looking for a basic upper / lower to do for a while. I was basically just wondering what everyone thinks to it?

When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

Gazhole

For one thing why is back on Lower day?

What are the reps/RI/intensities?

Not enough Hip/Ham work. You can do all the leg curls you want but youll still get more benefit from a few deadlifts.

Far too much isolation work aswell IMO. And machine work...

I think theyre over-complicating things. All you need for a BASIC upper/lower is in fact BASIC movements:

Session 1 (Upper)

Bench Press
Chin Ups
Overhead Press
Bent Over Row

+Isolation/Grip/Core

Session 2 (Lower)

Deadlifts
Squats
Good Mornings
Lunges

+Isolation/Grip/Core

Whatever split you like. Periodize:

Cycle 1 @ 2x14-16 0:30-1:00 RI
Cycle 2 @ 3x8-10 1:30-1:45 RI
Cycle 3 @ 4x4-6 2:00-2:15 RI

Voila.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

Richie1888

unfortunately im at crap gym where i cant even do the basics like deadlift.

I honnestly would nt use machines at all If I could.The exercise dont realy matter as I would change them around anyway but do you think the workload is about correct for a upper/lower ?

When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

Gazhole

Personally i think the balance between pushing/pulling and compound/isolation is totally wrong.

What equipment DO you have available? Be easier to work around that.

Dont they even have some dumbells there? You can do pretty much everything with dumbells.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

Richie1888

ye they ve got DB but on up to 24 kg and a selection fo machines

When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

britlifter

squanto

I'd cut down on the total amount of sets as well.

britlifter

Do you mean on my routine or the original poster's?

squanto

original poster's. he had like26-28 sets per workout.

Richie1888

what would you drop it to and what would you cut out ?

When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

britlifter

I think gazhole and my routine include the basic exercise you should focus on