Upper/Lower Split routines

[sith123]

I currently have been lifting for 5 years made great gains but now I need to make a new routine an upper/lower body split
am attempting to tryout for the spec ops in the military and I was told that I shouldn't lift like a bodybuilder anymore and need to do an upper /lower split
my question is how should I set one up? at the same time have room for running and swimming twice a week
and how many excercises should an upper body day have? I was thinking of having 2 days rest before hitting upper body again and including 2 excercises per big muscle group and one for small muscle groups then finish off with 2 ab excercises
is this the right way to set one up? if not please would appreciate some help on a way to set up a upper/lower split routine

 

[yellowmoomba]

175 Views and no replies.....bummer!!!

Monday and Thursday UPPER
Tuesday and Friday LOWER

Swim and run when you can.

I've been doing mostly U/L splits for the past 18 months (sometimes it's Fullbody). Checkout my journal for ideas

 

[JMedic79]

what are your stats? what program are you trying out for? there are several websites dedicated to constructing customized workout plans based on which selection you want to attend. pm me if you don't want to put this info out there.

 

[sith123]

thank you appreciate the responses, and so what i'm getting from reading your journal and my reading on upper/lower body routine is to put 2 excercises per muscle group for back pull ups and barbell rows then chest something like push ups and incline dumbbell press and one for small muscle groups like barbell curls and diamond push ups for biceps and triceps
im gonna throw in abs after my lifts just two excercises for upper and lower abs, then 2 days off then again upper body again but switch the excercise to maybe wide grip pull ups and V bar rows, and chest dips and flat dumbbell bench press sound good so far?

 

[sith123]

the program im training for is the navys spec ops, the instructors told me to switch to upper/lower body routines and also run twice a week and swim twice a week which I been doing already just my workout routine needs to change
and for stats you mean my lifts? or weight and bodyfat?
im 5'9 165 10% bodyfat, back in summer I used to be 190 19% bodyfat