I need a upper/lower split

[tonyc]

I will be working out Monday tuesday thursday friday.


i was told that method of body part splitting wasn't doing anything for me as to build lean muscle and burn fat Tone up.

[Christopheel]

If I would do a upper body/lower body parts "split" i would do something like :

Upper

Chin-ups/Pull-Ups/rows variations (Heavy)
Overhead Press variations (Light/Average)
Bench Press variations (Heavy)
Dips/close grip bench press/skull crushers (Average)

Lower

Deads variations/Squat Variation (heavy)
Lunges variations (Average)
"Lower Back Training" such as stiffed legs deadlifts ... (Average/light)

But that's only me, I prefer full body workout for mass gains ....


BTW tone up as you said is nothing ... fat lost + muscle = tone ...

[tonyc]

If I would do a upper body/lower body parts "split" i would do something like :

Upper

Chin-ups/Pull-Ups/rows variations (Heavy)
Overhead Press variations (Light/Average)
Bench Press variations (Heavy)
Dips/close grip bench press/skull crushers (Average)

Lower

Deads variations/Squat Variation (heavy)
Lunges variations (Average)
"Lower Back Training" such as stiffed legs deadlifts ... (Average/light)


ok how often do you do the full body workout and what does it look like
But that's only me, I prefer full body workout for mass gains ....


BTW tone up as you said is nothing ... fat lost + muscle = tone ...

[Christopheel]

3 time a week, every other day ...

Deads/Squat
Lunges
Chins/Pulls
Bench
Dips/Close grip BB

or

Deads/Squat
Lunges
Overhead Press
Chins/pulls
Bench
Triceps

or

Deads/Squat
Lunges
Bench
Rows
Triceps

Create 2 workout, alternate between them and your on ... when you reach a plateau, change your exercises.

[tonyc]

3 time a week, every other day ...

Deads/Squat
Lunges
Chins/Pulls
Bench
Dips/Close grip BB

or

Deads/Squat
Lunges
Overhead Press
Chins/pulls
Bench
Triceps

or

Deads/Squat
Lunges
Bench
Rows
Triceps

Create 2 workout, alternate between them and your on ... when you reach a plateau, change your exercises.

where do you hit biceps,calves,abs?? and the spots where you have a / does that mean "or"

[Christopheel]

/ means or

calves work ? are you kidding, you will have great calves with squat deads and lunges trust that

Biceps: Bench, Chins(mostly), Pulls(mostly), Deads, overhead and triceps work ...

for abs stick to core moves, no more than 4 mins allow to them at the end of your workout ... your workout must never exceed 1h

Direct biceps work (Mostly isolation stuff like Barbell curls etc.) is useless ...
Chins-Ups and Pull-Ups is one thousands time better

[tonyc]

i think i might have to cut over to doing something like what you have...do you still do sets like 3x8 or does it need to bump up to 3x12-14

[tonyc]

/ means or

calves work ? are you kidding, you will have great calves with squat deads and lunges trust that

Biceps: Bench, Chins(mostly), Pulls(mostly), Deads, overhead and triceps work ...

for abs stick to core moves, no more than 4 mins allow to them at the end of your workout ... your workout must never exceed 1h

Direct biceps work (Mostly isolation stuff like Barbell curls etc.) is useless ...
Chins-Ups and Pull-Ups is one thousands time better

CORE moves??? could you elaborate a little please

[Christopheel]

core : Plank, Stomach Vaccum, Dead bugs series etc. but do not spend a lot of time on these ... you can have great abs by doing overhead press and deads lol

For set/rep

Heavy : 4 sets of 6 reps or 10 sets of 3 reps are the best i think

Average : 3 sets of 8 reps or even 4x6 and maybe 5x5

Light/Average : 3x8 or 3x10

Vary your rep/set to always increase your total volume each workout ... you must never stall !

[swanso5]

4/week i'd do this:

workout 1

- heavy deads variation
- heavy single leg variation superset moderately heavy posterior chain variation
- core superset conditioning exercise

workout 2

- heavy row / heavy bench variations
- heavy chin up / heavy shoulder press variations
- upper / mid back superset core variations

workout 3

- moderate squat superset moderate deads variations
- heavy posterior chain superset moderate single leg variation
- core superset conditioning exercise

workout 4

- moderate row/bench variations
- moderate chin up superset shoulder press variations
- mid back / upper back superset core variations

that's how i;d set uo for fat loss over 4 days

[tonyc]

4/week i'd do this:

workout 1

- heavy deads variation
- heavy single leg variation superset moderately heavy posterior chain variation
- core superset conditioning exercise

workout 2

- heavy row / heavy bench variations
- heavy chin up / heavy shoulder press variations
- upper / mid back superset core variations

workout 3

- moderate squat superset moderate deads variations
- heavy posterior chain superset moderate single leg variation
- core superset conditioning exercise

workout 4

- moderate row/bench variations
- moderate chin up superset shoulder press variations
- mid back / upper back superset core variations

that's how i;d set uo for fat loss over 4 days

I'm sorry i'm so ignorant on this stuff but i have no clue what core chain..well pretty much a lot of the stuff you listed.

this fat lost program builds muscle too right

[swanso5]

pop them in google and images and you'll get plenty of options

also search westside for skinny bastards too

it will burn fat and build muscle if diet is good enough

[tonyc]

ok i went with the one that swanso5 hooked me up with and man that was a good work out i have a partner that works out with me and we managed to finish in 50 minutes and i did 30 3 count mountain climbers at the end.

workout 1

dead lift variations - REGULAR, SNATCH GRIP DEAD LIFTS, RACK PULLD FROM MID SHIN , RACK PULLS FROM KNEE , RACK PULLS LOCKOUTS

single leg variations - step ups, lunges, Bulgarian split squats, split squats, pistol squats
posterior chain variations - pull through, reverse lunges, glute ham raises, single leg dead lifts, Romanian dead lifts
core - prone ab brace, side ab brace, bird dogs
conditioning exercise - anything that gets you puffed in 15 reps or so such as burpees, mountain climbers, box jumps etc



workout 2

row variations - chest supported rows, db rows, bent bb row, seated cable row
bench variations - incline, decline, flat bb or db
chin up variations - close grip medium grip for chin ups or wide grip which i call pull ups
shoulder press variations - push press, db, bb, single arm presses
upper mid back variations - scarecrows, rear delt raises, prone trap raises, face pulls, straight arm pull downs, YTWL's, l laterals, seated power cleans

the exercises you can lift the most on will be the one's you'll use for the heavy days and the lighter one's obviously on the moderate days


so far this morning i have eaten

0725-cup of oatmeal with 2 sugars and cinnamon,Protien shake 1 scoop nitro tech HC, raisin cinnamon small spoon of smukers straw berry jelly

[Christopheel]

ok i went with the one that swanso5 hooked me up with and man that was a good work out i have a partner that works out with me and we managed to finish in 50 minutes and i did 30 3 count mountain climbers at the end.

workout 1

dead lift variations - REGULAR, SNATCH GRIP DEAD LIFTS, RACK PULLD FROM MID SHIN , RACK PULLS FROM KNEE , RACK PULLS LOCKOUTS

single leg variations - step ups, lunges, Bulgarian split squats, split squats, pistol squats
posterior chain variations - pull through, reverse lunges, glute ham raises, single leg dead lifts, Romanian dead lifts
core - prone ab brace, side ab brace, bird dogs
conditioning exercise - anything that gets you puffed in 15 reps or so such as burpees, mountain climbers, box jumps etc



workout 2

row variations - chest supported rows, db rows, bent bb row, seated cable row
bench variations - incline, decline, flat bb or db
chin up variations - close grip medium grip for chin ups or wide grip which i call pull ups
shoulder press variations - push press, db, bb, single arm presses
upper mid back variations - scarecrows, rear delt raises, prone trap raises, face pulls, straight arm pull downs, YTWL's, l laterals, seated power cleans

the exercises you can lift the most on will be the one's you'll use for the heavy days and the lighter one's obviously on the moderate days


so far this morning i have eaten

0725-cup of oatmeal with 2 sugars and cinnamon,Protien shake 1 scoop nitro tech HC, raisin cinnamon small spoon of smukers straw berry jelly

Holy smokdes, too much volume/work if you have done ALL these exercises, overtraining leading to catabolism states ... NEVER EVER FORGET your post workout meal/shake, you need carbs and liquid proteins (Shake usually)

[tonyc]

ok i went with the one that swanso5 hooked me up with and man that was a good work out i have a partner that works out with me and we managed to finish in 50 minutes and i did 30 3 count mountain climbers at the end.

workout 1

dead lift variations - REGULAR, SNATCH GRIP DEAD LIFTS, RACK PULLD FROM MID SHIN , RACK PULLS FROM KNEE , RACK PULLS LOCKOUTS

single leg variations - step ups, lunges, Bulgarian split squats, split squats, pistol squats
posterior chain variations - pull through, reverse lunges, glute ham raises, single leg dead lifts, Romanian dead lifts
core - prone ab brace, side ab brace, bird dogs
conditioning exercise - anything that gets you puffed in 15 reps or so such as burpees, mountain climbers, box jumps etc



workout 2

row variations - chest supported rows, db rows, bent bb row, seated cable row
bench variations - incline, decline, flat bb or db
chin up variations - close grip medium grip for chin ups or wide grip which i call pull ups
shoulder press variations - push press, db, bb, single arm presses
upper mid back variations - scarecrows, rear delt raises, prone trap raises, face pulls, straight arm pull downs, YTWL's, l laterals, seated power cleans

the exercises you can lift the most on will be the one's you'll use for the heavy days and the lighter one's obviously on the moderate days


so far this morning i have eaten

0725-cup of oatmeal with 2 sugars and cinnamon,Protien shake 1 scoop nitro tech HC, raisin cinnamon small spoon of smukers straw berry jelly

Holy smokdes, too much volume/work if you have done ALL these exercises, overtraining leading to catabolism states ... NEVER EVER FORGET your post workout meal/shake, you need carbs and liquid proteins (Shake usually)

i did 1 exercise per row like today
Dead lifts --------3x8
lunges------------3x8
pull throughs----3x10
side ab brace----3x10
birddogs---------10seconds each side 4 times
mtn climbers3 count 15x2

I did have a shake with morning meal...read from 0735 thats what i ate post work out...now pre meal i eat nothing but i never run out of fuel. i work out at 0600