|01-01-2012, 05:57 PM||#1|
Join Date: Oct 2008
An Upper/Lower Split that worked well for me...
I did this upper/lower split for years and had good results from it.
I did this 3x a week (mon: upper 1, wed: lower 1, fri: upper 2, mon: lower 2, wed: upper 1, etc.) but you could do it 4x a week if you have good recovery.
Heavy is 3 sets of 4-6 reps, light is 3 sets of 8-12 reps. Arms, calves, and abs was whatever I felt like doing. Usually for my rows though I'd make the rep range a little higher because I felt like doing rows in the 4-6 rep range made me form turn to shit. So my heavy row day would be something like 6-8 and my light row day would be 12-15.
I would rotate out exercises whenever they stalled, and deload around every 7-8 weeks.
Horizontal press (heavy)
Horizontal row (heavy)
Vertical press (light)
Vertical pull (light)
Squat Variation (heavy)
Hams (usually romanian deads) (light)
Vertical press (heavy)
Vertical pull (heavy)
Horizontal press (light)
Horizontal row (light)
Deadlift variations (heavy)
Leg Press or Hack Squats or any other machine squat (light)
I would use both a mix of freeweights and machines (usually hammerstrength). I sticked with freeweights for the "heavy days" and would use machines for the lighter days (but sometimes still used free weights for the light days as well)
Last edited by punkguitarist; 01-01-2012 at 06:03 PM.
|01-29-2012, 07:03 AM||#2|
Join Date: Jan 2012
Location: Corpus, Texas
That looks good. The muscle gets a varied stimulus (heavy/moderate) as well as a varied frequency- 3 days rest, then a 5 day rest. Keeps the muscles pumped up and active.
|split, upper or lower, worked|
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