My split routine

**Doublebase** · 03-01-2009, 05:59 PM

I'm lifting 3 days a week now. Split into Upper, Lower. Looks like this:

Tuesday: Upper
Deadlift x 3sets
Bench Press x 3
T-bar rows x 2
Variation of push-up i.e medicine ball push-ups x 2
Pull-ups x 2
Dips x 2
Boxing 5 rounds

Thursday: Lower
Squats x 3
lunges x 2
DB swings x 2
Sidebends x 2
Fitness ball Pikes x 2
Farmers Walk x 1 set. Compete with partner.
Boxing

Sunday: Upper/Lower
Trap bar x 4
Standing barbell press x 4
pull ups
dips
Boxing

Is doing trap bar on Sunday + deadlifts on Tuesday to close together? I'm going to try this for about 6 weeks and see how it goes. Let me know what you think. Thanks.

**Triple Threat** · 03-01-2009, 06:01 PM

Trap bar what? Deadlifts, shrugs? A trap bar is a piece of equipment, not an exercise.

Also, I would categorize deadlifts as a lower body exercise, not an upper.

**Doublebase** · 03-01-2009, 06:06 PM

Originally Posted by Triple Threat

Trap bar what? Deadlifts, shrugs? A trap bar is a piece of equipment, not an exercise.

Also, I would categorize deadlifts as a lower body exercise, not an upper.

Trap bar deadlifts. Well they hit my upper and lower back a lot + my glutes and quads.

**Triple Threat** · 03-01-2009, 06:10 PM

If you're going heavy both Sun and Tue, I think the Tue workout will suffer (wrt the deads).

**Doublebase** · 03-01-2009, 06:26 PM

Originally Posted by Triple Threat

If you're going heavy both Sun and Tue, I think the Tue workout will suffer (wrt the deads).

Ok, so you say its one or the other? Should I move deads to lower day? What could I replace deads with on Upper day? Supine Rows or DB rows...

**Triple Threat** · 03-02-2009, 10:44 AM

I just think that Sunday-Tuesday is not enough time between deads. Thursday-Sunday would be better.

As for replacing deads on Tuesday, there are many variations of rows that you could do - seated cable, supine or DB rows as you suggested, machine rows.

**Doublebase** · 03-08-2009, 07:26 PM

Revised:

Tuesday: Upper
DB bent over rows x 3sets
Bench Press x 3
T-bar rows x 2
Variation of push-up i.e medicine ball push-ups x 2
Pull-ups x 2
Dips x 2
Boxing 5 rounds

Thursday: Lower
Squats x 3
lunges x 2
DB swings x 2
Sidebends x 2
Fitness ball Pikes x 2
Farmers Walk x 1 set. Compete with partner.
Boxing

Sunday: Upper/Lower
Trap bar x 4 alternate with Deadlift x 4 every other week.
Standing barbell press x 4
pull ups
dips
Boxing
2 x 80 yard dashes full speed.

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