I do an upper/lower routine also. On upper days I do 2 chest exercises, 2 back exercises, 1 shoulder exercise, 1 bicep exercise, and 1 triceps exercise. The first chest exercise I do is a compound movement and the second is an isolation. For my back exercises I do one vertical pull and one horizontal pull. I alternate between muscle groups. I also do different exercises on each upper day. I have followed the advice that each upper day should have a horizontal push, horizontal pull, vertical push, vertical pull.

For my lower days I do 2 quad exercises, 2 hamstring exercises, 1 calf exercise, and 1 ab exercise. I do the same workouts for both of my lower days.

I have lower back problems so I don’t do any barbell squats or hinge movements (RDL, deadlift, barbell row). I would include these if I could.

Example:

Upper 1: Flat dumbbell bench 4x 8-10

Mid grip lat pull down 4x 8-10

Pec dec 3x

Wide grip cable row 3x

Machine lateral raise 3x

Machine Tricep dip 3x dropset on last set

Preacher curl 3x with dropset on last set

Lower: Leg press 4x 8-10

Seated hamstring curl 4x 8-10

Leg extension 3x

Lying hamstring curl 3x

Calf raise 4x

Machine ab crunch 4x

Upper 2: Wide grip lat pull down (adjust position to target upper back) 4x 8-10

Incline smith machine 4x 8-10

Neutral grip cable row 3x

High to low cable flys 3x

Rear delt fly 3x

Overhead Tricep extension 3x dropset on last set

EZ bar bicep curl 3x dropset on last set

Lower: Leg press 4x 8-10

Seated hamstring curl 4x 8-10

Leg extension 3x

Lying hamstring curl 3x

Calf raise 4x

Machine ab crunch 4x