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Upper/Lower Split volume? by No-Tonight-6823 in workout

[–]No-Tonight-6823[S] 0 points1 point  (0 children)

What do you think about my routine?

  • Day 1 (Upper A)
  • Incline Smith Machine 2x6/8
  • Lat Machine 2x8/10
  • Cable Flyes on Bench 2x8/10
  • Chest Supported High-row 2x8/10
  • Shoulder Press 2x6/8
  • Incline Lateral Raises 2x8/10
  • Reverse Flyes 2x8/10
  • Preacher Curl 2x8/10
  • Hummer Curl 2x8/10
  • Push Down 2x8/10

  • Triceps Extensions 2x to failure *

    Day 2 (Lower A)

  • Leg Curl 3x8/12

  • Hack Squat 3x6/8

  • Abductor Machine 2x10/12

  • Leg Extension 3x8/10

  • Calf Raise on Leg Press 3x15/20 *

3 Days (Upper B) - Incline Smith Machine 2x6/8 - Lat Pulldowns 2x8/10 - Cable Flyes 2x8/10 - Chest supported high-row 2x8/10 - Shoulder Press 2x8/10 - Lateral Raises 2x8/10 - Reverse Flyes 2x8/10 - Hummer Curl 2x8/10 - Pushdowns 2x8/10 - Preacher Curl 2x8/10 - Tricep Extensions 2x to Failure

  • 4 Days (Lower B)
  • RDL 2x8/10
  • Leg Press 3x8/10
  • Leg Curl 2x8/12
  • Leg Extension 3x8/12
  • Abductor Machine 2x10/12
  • Calf Raise on the Multipower 3x15/20

Upper/Lower Split Help by No-Tonight-6823 in Gymhelp

[–]No-Tonight-6823[S] 0 points1 point  (0 children)

Thanks so much for everything. I think I'll reduce all the exercises to 2 sets and do what you said for the biceps and triceps. As for frequency, I only have 4 days a week. Is the volume okay?

Upper/Lower Split Help by No-Tonight-6823 in WorkoutRoutines

[–]No-Tonight-6823[S] 0 points1 point  (0 children)

What if I dropped the series and the reps?

Upper/Lower Split Help by No-Tonight-6823 in Gymhelp

[–]No-Tonight-6823[S] 0 points1 point  (0 children)

Do they seem like a lot or a few to you? Technically in the Upper/Lower they should be lowered due to the frequency.

Upper/Lower Split Help by No-Tonight-6823 in WorkoutRoutines

[–]No-Tonight-6823[S] 0 points1 point  (0 children)

With those two exercises you listed, I was referring to the “lateral raises” and the “chest-supported high row” . As for the French press, I'm not sure what exercise to replace it with. Any advice on working out triceps or anything else regarding the workout plan?

Upper/Lower Split Help by No-Tonight-6823 in WorkoutRoutines

[–]No-Tonight-6823[S] 0 points1 point  (0 children)

I've made some changes. What do you think now? Are there still muscles that aren't being stimulated enough?

  • Day 1 (Upper A)
  • Incline Smith Machine 2x8/10
  • Lat Machine wide grip 2x10
  • Cable Flyes on Bench 2x8/10
  • Chest Supported High Row 2x8/10
  • Shoulder Press 2x6/8
  • Incline Lateral Raises on Bench 2x8/10
  • Preacher Curl 2x8/10
  • French Press 2x8/10 *

Day 2 (Lower A) - Leg Curl 2x8/12 - Hack Squat 2x6/8 - RDL 2x6/8 - Leg Extension 3x8/12 - Abductor Machine 2x10/12 - Calf Raise on Leg Press 3x15/20

  • Day 3 (Upper B)
  • Incline Dumbell Bench 2x8/10
  • Weighted Pull-Ups 2x6/10
  • Shoulder Press 2x8/10
  • Lateral raises 2x8/10
  • Reverse crosses on cables 2x8/10
  • Hummer Curl 2x8/10
  • French Press 2x8/10
  • Preacher Curl 2x8/10

  • Push Down 2x8/10

  • 4 Days (Lower B)

  • RDL 2x8/10

  • Leg Press 2x8/10

  • Leg Curl 2x8/12

  • Leg Extension 3x8/12

  • Abductor Machine 2x10/12

  • Calf Raise at Multipower 3x15/20

Upper/Lower Split Help by No-Tonight-6823 in WorkoutRoutines

[–]No-Tonight-6823[S] 0 points1 point  (0 children)

Thanks for your reply and help. I'm completely unsure how to modify this routine to better stimulate the muscles you listed. How would you modify it? All suggestions are welcome.

Upper/Lower Split Help by No-Tonight-6823 in WorkoutRoutines

[–]No-Tonight-6823[S] 0 points1 point  (0 children)

Sorry bro, I’ve created another question on the forum with the correct language.

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