Upper/Lower Split. Please help me swans.

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Sat Sep 20, 2008 1:55 pm

Mon: Upper Body

BB Bench
BB Row
Pull Ups
Standing Shoulder Press

Tues: Lower Body

BB Squat
Lunges
Leg Curl

Wed: Off

Thurs: Upper Body

DB Bench
Chins
Incline Bench Rows
BB Curl

Fri: Off

Sat: Lower Body

Deadlift
Leg Press, Feet High
Leg Extension

Sun: Off

PLEASE HELP I SUCK AT THIS.

DianaB · Post by **DianaB** » Sat Sep 20, 2008 6:04 pm

No you don't, that's not half bad at all.
Personally, I'd add GM's on Tues. and high box Step ups on Sat. Use your 5x5 for the money lifts and 5x8-10 for the leg curls, extensions, presses etc. Maybe instead of 2 chinning sessions, use a lat pull down for one or better yet, some dips.
Weighted abs 2x a week as well.
If you work the big lifts hard and heavy, you'll do fine.

vamp · Post by **vamp** » Sat Sep 20, 2008 7:14 pm

Just a suggestion,

you do the shoulder press on monday but no shoulders on thursday, perhaps an upright row or straight arm raises instead of the barbell curls. Remember you small bicep muscle is secondary in all your bigger muscle lifts like chins and rows so you don't really need to excercise them specifically.

I like your lower body days.

Cheers

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Sun Sep 21, 2008 11:31 am

DianaB wrote:No you don't, that's not half bad at all.
Personally, I'd add GM's on Tues. and high box Step ups on Sat. Use your 5x5 for the money lifts and 5x8-10 for the leg curls, extensions, presses etc. Maybe instead of 2 chinning sessions, use a lat pull down for one or better yet, some dips.
Weighted abs 2x a week as well.
If you work the big lifts hard and heavy, you'll do fine.

So glute ham raises on tues? We don't have a thing to do step ups at college gym. Weighted abs when?

DianaB · Post by **DianaB** » Sun Sep 21, 2008 1:01 pm

HOUSTON TEXAN wrote:
DianaB wrote:No you don't, that's not half bad at all.
Personally, I'd add GM's on Tues. and high box Step ups on Sat. Use your 5x5 for the money lifts and 5x8-10 for the leg curls, extensions, presses etc. Maybe instead of 2 chinning sessions, use a lat pull down for one or better yet, some dips.
Weighted abs 2x a week as well.
If you work the big lifts hard and heavy, you'll do fine.
So glute ham raises on tues? We don't have a thing to do step ups at college gym. Weighted abs when?

GM's = good mornings
Use a bench to do step-ups. Or if you have those small benches put an aerobic step under it to make it higher, as long as it's stable. People forget about that exercise but damn its effective.
Twice a week on the weighted abs, maybe upper days would be better since squats and dead work your abs some anyways.

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Sun Sep 21, 2008 1:35 pm

So how about this?

Mon: Upper Body

BB Bench
BB Row
Pull Ups
Standing Shoulder Press
Decline Medicine Ball Crunches

Tues: Lower Body

BB Squat
Good Mornings
Lunges
Leg Curl

Wed: Off

Thurs: Upper Body

DB Bench
Dips
Incline Bench Rows
BB Curl
Reverse Crunches

Fri: Off

Sat: Lower Body

Deadlift
Leg Press, Feet High
Leg Extension
Step Ups on to flat bench

Sun: Off

?????????????????

vamp · Post by **vamp** » Sun Sep 21, 2008 1:42 pm

Hey Tex that monday is close to mine..

Barbell Bench
Chin ups
Dips
Seated Row
Standing DB Military Press
Leg raises

I'd say it looks pretty good from here....
But then again, i'm no perfessional

Cheers

DianaB · Post by **DianaB** » Sun Sep 21, 2008 3:42 pm

It's good, just switch the order a little:
Tues, do your GMs after the squats, 5x5, then Lunges in the 8-10 reps range, then the leg curls, 8-10. Don't kill yourself with the weight on GMs if they are new to you, they hurt. A lot.
Try dips instead of chins on Thursday, you are doing pull-ups on Monday anyways. Progress to weighted ones, in time, don't push it and rip something.
Sat, go DL then step up, 5x5, press and extension 8-10.
No cheating on the step-ups, up with one leg, pause and down. Don't let the other leg step on the bench at the top.

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Sun Sep 21, 2008 4:10 pm

DianaB wrote:It's good, just switch the order a little:
Tues, do your GMs after the squats, 5x5, then Lunges in the 8-10 reps range, then the leg curls, 8-10. Don't kill yourself with the weight on GMs if they are new to you, they hurt. A lot.
Try dips instead of chins on Thursday, you are doing pull-ups on Monday anyways. Progress to weighted ones, in time, don't push it and rip something.
Sat, go DL then step up, 5x5, press and extension 8-10.
No cheating on the step-ups, up with one leg, pause and down. Don't let the other leg step on the bench at the top.

With the dips should I still do DB bench because I am already hitting the chest as it is.

vamp · Post by **vamp** » Sun Sep 21, 2008 4:56 pm

Hey tex, for dips, keep the elbows tucked in and the focus will switch more to shoulders and tri's and less in chest.

Cheers

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Sun Sep 21, 2008 5:45 pm

Yeah I got what you mean there. Alright well I'm excited to start this because legs are lagging in size so this should help

swanso5 · Post by **swanso5** » Mon Sep 22, 2008 2:27 am

you lift some good wts so you may need something a little more advanced maybe such as speed work, more specificf strength work etc

maybe this:

mon lower body
deadlift variation...work up to a new pr that day but don't go silly then calculate 90% of that wt and do 4 x 1 with it week 1, 3 x 1 week 2, 5 x 1 week 4 and a simple 3 x 3 week 4 (deload week)
single leg variation 4 x 6, 3 x 6, 5 x 6, 3 x 5 easy
glute/ham variation 3 x 8, 3 x 8, 3 x 8, 3 x 8 but lighter wt
2 core exercises in a pairing

this the same as your basically

wed - upper body
bench variation same as deads
assistance bench variation paired with row variation 4 x 6, 3 x 6, 5 x 6, 3 x 5 easy
upper or mid back variation paired with shoulder press variation 4 x 8, 3 x 8, 5 x 8, 3 x 8 lighter wt

fri lower body
speed deads 8 x 2 @ 45% week 1, 50% week 2, 55% week 3 and omit week 4
rack pulls 4 x 5, 3 x 5, 5 x 5, 3 x 5 easy
single leg variation different to mon but same sets/reps depend on the exercise
glute/ham variation different to mon but same sets/reps depending on the exercise
2 core exercises in a pairing

sat upper
speed benches same as speed deads
chin or pull up / shoulder press variation same sets and reps as bench and row pair on wed
upper back variation / chest variation same as upper back and shoulder press sets and reps from wed

this is more of a strength template that i use but you can pop some more volume in if you think you need it...it progresses from week to week in a high, medium, very high, deload system every 4 weeks then change the exercises and go again..it's also deads orientated s they are the best mass maker available to man

HOUSTON TEXAN · Post by **HOUSTON TEXAN** » Wed Sep 24, 2008 8:48 pm

I really feel like on second upper day I'm not hitting the back enough at all and the chest way too much. Any switching up I should do? I really think I only need one set of chest exercises there not dips and DB bench press.

Oh and gym doesn't have a t-bar or a thing for seated cable rows.

DianaB · Post by **DianaB** » Thu Sep 25, 2008 9:45 am

Set-up a bar with plates on one end and stick the other end of the bar in a corner. Use a close grip attachment and pull=ghetto row. Or do face pulls or a seated row. I don't think you are hitting the chest too much, but that's me. Keep your elbows in close on the dips, you may need to practice this move.

swanso5 · Post by **swanso5** » Thu Sep 25, 2008 4:44 pm

the ay you have your set up i wouldn't have the dips but rather add a shoulder press maybe or an upper back movement as suggested