Upper/Lower 4 days a week

Re:Upper/Lower 4 days a week (Aveleyman27)

Wed, 11 Nov 2009 19:32:40 GMT

Thanks for your input much appreciated

Re:Upper/Lower 4 days a week (Drew Price)

Wed, 11 Nov 2009 11:39:28 GMT

As above and also I'd add that there's a good oppertunity here to get both variety and unilateral movements into your training (esp on legs where it is important). I would decrease the number of movements for legs and work on quality.

(You don't have to but may also want to slip in an isolation movement (lat rasies, the few biceps curls etc) you could get away with this I or even a prehab type movement for the shoulders [rotator cuff work, rows to chin etc] in the upper workouts and certianly include a shoulder movement even if current development means you don't need it.)

Monday (upper)
Flat bench
Incline bench
Pull ups
Bent over rows
Extra movement maybe?

Tuesday(lower)
Squats
(Split squat/lunges here if you want more volume on legs)
Leg press
SLDL
lunges
Other (with function in mind): barbell hip thrust/single leg Rom. deadlift/toe raises and calves super-set whatever is a weakness.

Thursday(upper)
Chins
Low pulley one armed rows
~~Flat bench~~ Overhead press (barbell, dumbbell - either is fine but use full range of motion)
Dips
Extra movement?

Friday(lower)
~~Front squat~~ Deadlift
~~Leg press~~ Barbell lunge or step ups (do earlier as it's a harder movement to control)
SLDL
~~Lunge~~ if you can still walk by now yo might not be training hard enough!Do say,
calves raises instead

With these sessions try and do different movements each for each of the two upper and two lower sessions, this will help recovery.

Re:Upper/Lower 4 days a week (yannyboy)

Wed, 11 Nov 2009 10:51:24 GMT

You would have to do them on the lower workout. Maybe drop a leg press on one workout for deadlifts.

Upper/Lower 4 days a week (Aveleyman27)

Wed, 11 Nov 2009 08:57:38 GMT

Hi guys just looking for a bit of input really. Rescently joined a gym nearer to me so instead of going 3 times a week im gonna go 4.
All sets are 4x6 . I really love deadlifts but dont see how they can fit into this routine any ideas?

Monday (upper)

Flat bench
Incline bench

Pull ups
Bent over rows

Tuesday(lower)

Squats
Leg press
SLDL
lunges

Thursday(upper0

Chins
Low pulley one armed rows

Flat bench
Dips

Friday(lower)

Front squat
Leg press
SLDL
Lunges