Upper Lower Split Advice Needed

M

MRM

New Member
So, in terms of an upper lower split how does this look.

lower

squat

leg press

deadlift

stiff leg deadlift

random accessory work (abs)

upper

incline bench

dips

seated shoulder press

bent over row

seated row

shrugs

random accessory work (arms/abs)


reps and sets would aim to be a few warm up sets then two or three working sets aiming to fail at 10, when I can hit ten for three sets I'll up the weight.

body weight exercises - 3x failure

How does that sound?
 
Absolutely awful tbh mate.

Deadlift and squat on the same day then you're gonna SLDL as well?

Even the terminator would struggle to make that a worthwhile workout. That'd do me in!

I'll have a think while I make coffee and post up what I feel would be better for you, see what you think.
 
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First deadlift done correctly is a back exercise. So put it with upper.

Nobody can hit squats and Deadlifts on the same day and give each one the attention it deserves for any length of time.

My advice would be to simplify it.


Lower

Squat - Do your heavy low-medium rep work here

Hack squat/squat machine - 10-15 rep sets, 3 sets of these. Constant tension on the reps.

Leg press with feet high and wide to target hamstrings - Alternate this with a hamstring curl every other session.

Calf raise

Leg ext higher reps, pump sets really

Upper

Flat bench/alternate with Inc
Deadlift
Inc DB press/ alternate this with OH DB
Weighted Chins
Weighted Dips
Lateral raise


That'd be better imo. The volumes not daft and the big lifts are split up better, alternating means you can get stronger on a wider range of exercises without killing yourself with volume.

Might wanna add a bicep exercise though.
 
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Rentaghost said:
First deadlift done correctly is a back exercise. So put it with upper.

Nobody can hit squats and Deadlifts on the same day and give each one the attention it deserves for any length of time.

My advice would be to simplify it.


Lower

Squat - Do your heavy low-medium rep work here

Hack squat/squat machine - 10-15 rep sets, 3 sets of these. Constant tension on the reps.

Leg press with feet high and wide to target hamstrings - Alternate this with a hamstring curl every other session.

Calf raise

Leg ext higher reps, pump sets really

Upper

Flat bench/alternate with Inc
Deadlift
Inc DB press/ alternate this with OH DB
Weighted Chins
Weighted Dips
Lateral raise


That'd be better imo. The volumes not daft and the big lifts are split up better, alternating means you can get stronger on a wider range of exercises without killing yourself with volume.

Might wanna add a bicep exercise though.
Click to expand...

Thanks this looks much better
 
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