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Upper/Lower beginner routine please help

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NoobGains23
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2014/11/06 13:42:00 (permalink)

Upper/Lower beginner routine please help


I really want to do an upper/lower/off/upper/lower split, done a bit of research and thrown one together. But im not all that clued up so advise would be appreciated. I'm struggling a bit with making a good leg workout too. This is what ive got so far:

Monday: Upper with a focus on chest/shoulders/arms

BB flat bench 3x5
DB incline bench 3x8
Standing BB military press 3x5
Chin ups 3x8
Lat raises 3x8
Concentration curls 3x8
Tricep cable extensions 3x8

Tuesday: Lower with a focus on quads

Squats 3x5
Leg press 3x8
Machine leg extensions 3x8
Ab work

Thursday: Upper with a focus on back/traps/arms

Deadlifts 3x5
BB rows 3x5
Cable flyes 3x8
Wide grip pull ups 3x8
Shrugs 3x8
BB curls 3x8
Dips 3x8

Friday: Lower with a focus on hamstrings/calves

Squat 3x5
Leg curls 3x8
Calve raises 3x8
Ab work

Compounds are 3x5 so i can build strength on them, maybe increasing reps in a few months when i have better strength.
All other 3x8 exercises i'll increase reps from 3x8 to 3x10-12 then increase the weight and drop down to 3x8 and repeat that process.

I respond well to high volume hence wanting to do this split. I just need some advice on it as it probably needs work.
Thanks
#1

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    billy2shots
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    Re: Upper/Lower beginner routine please help 2014/11/06 18:16:31 (permalink)
    Check out Lyle McDonald's generic bulking routine.
    post edited by billy2shots - 2014/11/06 18:17:53
    #2
    NoobGains23
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    Re: Upper/Lower beginner routine please help 2014/11/09 13:38:06 (permalink)
    looks good but looks like it neglects shoulders a bit?
    #3
    Kaneda
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    Re: Upper/Lower beginner routine please help 2014/11/09 13:47:23 (permalink)
    Well the upper days are bench/row/press

    Your delts will get hit by the bench and then shoulder press, you shouldn't need much more delt work IMO.

    Could always throw in some dips or lat raises if you're worried
    #4
    NoobGains23
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    Re: Upper/Lower beginner routine please help 2014/11/10 11:52:41 (permalink)
    Ok here is how i have it so far but i have a few questions

    Monday Lower:
    Squat 4x6
    Leg press 3x10
    Leg curls 4x6
    Calf raises 3x10
    Leg extensions 3x10
    Ab work

    Tuesday upper:
    BB bench 4x6
    BB rows 4x6
    Incline DB bench 3x10
    Wide grip pull ups 3x10
    Lat raises 3x10
    Skullcrushers 3x10
    Preacher curls 3x10

    Thursday lower:
    The same but deadlifts instead of squats and different ab exercises.

    Friday:
    The same but doing standing BB military press instead of incline DB bench press.

    So a few questions:

    1. Ive read that im not supposed to do BB bent over rows but i didnt see the alternative. Am i supposed to do machine rows/single arm db rows?
    2. Should i add shrugs to the routine if so on both days or just one, and where?
    3. Should i do different bicep/tricep exercises on the second upper day or keep them the same?
    4. On 4x6 movements i plan to use the same weight until i can do 4x8, then up the weight and drop back down to 4x6. Likewise for 3x10 working up to 3x12 then increasing weight and dropping to 3x10. Does this sound good?

    Thats pretty much it. Any advice greatly appreciated thank you
    #5
    Kaneda
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    Re: Upper/Lower beginner routine please help 2014/11/10 12:01:29 (permalink)
    1) Do whatever type of rows you like
    2) I wouldn't bother with shrugs tbh
    3) entirely up to you, won't really matter in the long run
    4) yeah, that sounds fine IMO
    #6
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