Upper/Lower FB

[Lee_1978]

Hi,

I'm running an upper/lower full body split and wanted some opinions and advice. I have two upper body routines which I use alternately and 1 lower body routine. I plan on running this for 4 weeks prior to an AAS cycle when I'll go back to splits. Any advice appreciated.

Stats
Age 35
Weight 83 KG
Height 178 cm
BF % 15


Mon - UPPER
Tues - LOWER
Wed - OFF
Thurs - UPPER
Fri - LOWER
Sat - OFF
Sun - OFF

Upper body 1

All exercises are 8 x 3 sets.

B/P
Seated rows
Upright rows
Shoulder press
Bodyweight dips
D/B curls

Lower 1

Squats
Leg press
Calf raises
Abs

Upper 2

Incline DB press
Deadlifts
Seated rows
Skull crushers
EZ bar curls
Shoulder press

[swolehead]

whats your goal? hypertrophy?

[Lee_1978]

whats your goal? hypertrophy?

Yes mate, muscle growth indeed.

[gmantheman]

I would add in more direct back work such as pullups/chins or pulldowns. Day 2 of your upper drop the deadlifts. Although deads do hit the upperback and traps to a degree, they hit the lower back/spinal erectors hard. You could do 1 heavy set after squats.

[Lee_1978]

I would add in more direct back work such as pullups/chins or pulldowns. Day 2 of your upper drop the deadlifts. Although deads do hit the upperback and traps to a degree, they hit the lower back/spinal erectors hard. You could do 1 heavy set after squats.

Interesting point...I was always under the impression that although deads hit the lower back, they're a killer for the traps/upper back and subsequently, build the most mass?

I'll definitely add wide grips for the back as an alternative to the deadlifts.

Cheers.

[Schwarzenegger]

Doesn't look like a good split. Not specific enough to individual muscle groups with consecutive exercises. You basically only have one exercise per muscle which is not enough. Even if u incorporate the muscle as a secondary mover in a diff exercise that's still only two exercises for one muscle.


If I were u i would do one body part/day

If u can't do that then add one more day to ur split and do muscle specific days

Eg

Mon - legs
Tues - chest
Wed - off
Thurs - back/biceps
Fri - shoulders/triceps

Sat/sun off

For legs add in leg extensions and hamstring curls