how does this upper / lower look ?

**Richie1888** · 06-13-2007, 10:10 AM

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?

**Gazhole** · 06-13-2007, 10:23 AM

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.

**Richie1888** · 06-13-2007, 10:43 AM

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 ?

**Gazhole** · 06-13-2007, 10:46 AM

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.

**Richie1888** · 06-13-2007, 10:56 AM

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

**britlifter** · 06-13-2007, 10:59 AM

This is my current upper/lower

Upper Body 1
Heavy Bench Press: 3 x 5
Heavy CG Chins: 3 x 5
Chest Dips: 3 x 8-12
DB Row: 3 x 8-12
Side Laterals 3 x 8-12

Lower Body 1
Deadlifts: 4 x 5
Leg Press: 3 x 8-12
Calf raises: 3 x 12-20
Shrugs or Abs: 3 x 8-15

Upper Body 2
Heavy OH Press: 3 x 5
Heavy BB Row: 3 x 5
Incline Press: 3 x 8-12
WG Pullups: 3 x 8-12
Bi's superset Tri's: 3 x 8-12

Lower Body 2
Squats: 4 x 5
Ham Curl or RDL: 3 x 8
Calf Raises: 3 x 12-20
Shrugs or Abs: 3 x 8-15

**squanto** · 06-15-2007, 12:29 AM

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

**britlifter** · 06-15-2007, 02:30 AM

Originally Posted by squanto

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

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

**squanto** · 06-15-2007, 10:23 AM

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

**Richie1888** · 06-16-2007, 04:11 AM

Originally Posted by squanto

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

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

**britlifter** · 06-16-2007, 05:52 AM

Originally Posted by Richie1888

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

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

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