ExRx.net

Exercise Prescription on the Net
It is currently Thu Apr 17, 2014 7:22 pm

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 8 posts ] 
Author Message
 Post subject: Upper/lower routine
PostPosted: Tue Oct 15, 2013 11:26 am 
Offline
Rookie
Rookie

Joined: Tue May 22, 2012 5:10 am
Posts: 49
For the past 10 weeks, I'd been following this routine, which is pretty much a modified a modified version of stronglifts 5x5 and starting strength.
Monday:
Squats 5 x 5
Bench press 5 x 5
Barbell Rows 5 x 5
Chinups 3 x MAX (Optional)

Wed:
Deadlift: 3 x 5
OH presses 5 x 5
Pullups 3 x MAX
Dips 3 x MAX (I decided to do dips instead of low incline dumbbell presses because the dips seemed to fatigue my shoulders less than the presses)

Friday:
Squats 5 x 5
Bench press 5 x 5
Barbell Rows 5 x 5
Chinups 3 x MAX (optional)



My deadlifts and squats went up dramatically. This is probably because I had never really done them with barbells before, but I'm still pleased with my progress. I went from 165 to 170 and I gained a decent amount of overall mass.

Squat: 135 for 5 to 215 for 5
Bench: 115 for 5x5 to 150 for 5
Deadlifts: 135 for 5x5 to 215 for 5
OH Press: 70 5x5 to 95 for 5



Now, I'm switching to the following 4 day upper lower split for mass.

I made some slight modifications to the following program: http://www.aworkoutroutine.com/the-musc ... t-routine/

Bench Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.

T-bar Rows (Nautilus Machine)
3 sets of 6-8 reps.
2-3 minutes rest between sets.

Incline Dumbbell Press (3rd rung)
3 sets of 8-10 reps.
1-2 minutes rest between sets.

Lat Pull-Downs (Wide grip)
3 sets of 8-10 reps.
1-2 minutes rest between sets.

Lateral Raises
2 sets of 10-12 reps.
1 minute rest between sets.

Triceps Press-Downs
2 sets of 10-12 reps.
1 minute rest between sets.

Dumbbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.

The Muscle Building Workout Routine: Lower Body A

Romanian Deadlifts
3 sets of 6-8 reps.
2-3 minutes rest between sets.

Leg Press
3 sets of 10-12 reps.
1-2 minutes rest between sets.

Seated Leg Curls
3 sets of 8-10 reps.
1-2 minutes rest between sets.

Standing Calf Raises
4 sets of 6-8 reps.
1-2 minutes rest between sets.

Abs
x sets of 8-15 reps.
1 minute rest between sets.

The Muscle Building Workout Routine: Upper Body B

Chinups (supinated)
3 sets of 6-8 reps.
2-3 minutes rest between sets.

Seated Barbell Shoulder Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.

Seated Cable Row
3 sets of 8-10 reps.
1-2 minutes rest between sets.

Dumbbell Bench Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.

Dumbbell Flyes
2 sets of 10-12 reps.
1 minute rest between sets.

Barbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.

Skull Crushers
2 sets of 10-12 reps.
1 minute rest between sets.

The Muscle Building Workout Routine: Lower Body B

Squats
3 sets of 6-8 reps.
2-3 minutes rest between sets.

Split Squats
3 sets of 8-10 reps.
1-2 minutes rest between sets.

Laying Leg Curls
3 sets of 10-12 reps.
1-2 minutes rest between sets.

Seated Calf Raises
4 sets of 10-12 reps.
1-2 minutes rest between sets.

Abs
x sets of 8-15 reps.
1 minute rest between sets.


What do you guys think of this? Is the nautilus tbar machine as good as using a barbell? I did it yesterday and it felt great, it seemed to work a lot more stabilizer muscles than machines usually do. It seemed more like a free weight exercise.
Also, what's your opinion on lat pulldowns on upper body A? i tried to do chinups instead but it was too intense given the the short rest interval and number of reps.


Top
 Profile  
 
 Post subject: Re: Upper/lower routine
PostPosted: Tue Oct 15, 2013 8:09 pm 
Offline
Junior Member
Junior Member

Joined: Tue May 10, 2011 8:09 am
Posts: 296
Location: Buckhannon, WV
How about the Jim Wendler routine for boring but big?

http://www.t-nation.com/workouts/boring-but-big-3-month-challenge

It keeps to the wisdom of using the big compound movements squats/deads/bench but adds some hypertrophy into it. It's also a very smooth transition from SS or 5x5 starting programs.


Top
 Profile  
 
 Post subject: Re: Upper/lower routine
PostPosted: Tue Oct 15, 2013 9:54 pm 
Offline
Junior Member
Junior Member

Joined: Tue May 10, 2011 8:09 am
Posts: 296
Location: Buckhannon, WV
Also of note. You might want to do the regular 5/3/1 program for at least a month just to get used to the volume/work. There is a link within the link above to the regular 5/3/1 program.


Top
 Profile  
 
 Post subject: Re: Upper/lower routine
PostPosted: Fri Oct 18, 2013 10:56 am 
Offline
Rookie
Rookie

Joined: Tue May 22, 2012 5:10 am
Posts: 49
Yes, I've heard of that routine and I know it's very good. I will probably do it sometime in the future when I'm on more of a strength-building routine. Right now I'm just trying to build muscle. I'm just looking for feedback on the routine I posted. I've tried the first 2 days and I really like it so far. I was looking for answers to the questions I posted:

Is the nautilus tbar machine as good as using a barbell? I did it yesterday and it felt great, it seemed to work a lot more stabilizer muscles than machines usually do. It seemed more like a free weight exercise.
Also, what's your opinion on lat pulldowns on upper body A? i tried to do chinups instead but it was too intense given the the short rest interval and number of reps.


Top
 Profile  
 
 Post subject: Re: Upper/lower routine
PostPosted: Tue Oct 22, 2013 9:39 pm 
Offline
Junior Member
Junior Member

Joined: Tue May 10, 2011 8:09 am
Posts: 296
Location: Buckhannon, WV
Jclem23 wrote:
What do you guys think of this?

I was answering your question above. The program still builds mass and keeps you doing the main lifts with more frequency than with your suggested program.

I apologize for not answering the other questions you had.
Jclem23 wrote:
Is the nautilus tbar machine as good as using a barbell? I did it yesterday and it felt great, it seemed to work a lot more stabilizer muscles than machines usually do. It seemed more like a free weight exercise.

Barbell/free weight use is superior to machines/nautilus.
Jclem23 wrote:
Also, what's your opinion on lat pulldowns on upper body A? i tried to do chinups instead but it was too intense given the the short rest interval and number of reps.

If you can do chins, you should do them. I've usually been told to work up to the sets/reps for these types of exercises. For instance, if you are doing 3 sets of 8-10 reps with 1 - 2 minute rest between sets, then try for 7 - 8 chins for the first 2 sets and do as many reps as possible until you get to 10 for the last set. Once you are able to do 7, 7, 10, then up the first two to 8, 8, and do as many as you can until you hit 10. Keep increasing it until you hit 10, 10, 10 with 1 - 2 minutes rest. If you need to, knock it down to 5, 5, AMRAP until 10 and work your way up.


Top
 Profile  
 
 Post subject: Re: Upper/lower routine
PostPosted: Wed Oct 30, 2013 8:23 am 
Offline
Rookie
Rookie

Joined: Tue May 22, 2012 5:10 am
Posts: 49
Not trying to be annoying, but what is the difference between the nautilus machine and using a barbell rooted into the corner? Obviously there is a huge difference between machine squats and barbell squats, but with the tbar row, the weight is moving in a fixed path whether you're using a barbell or the nautilus machine. Again, I'm not trying to be annoying, just trying to understand.


Top
 Profile  
 
 Post subject: Re: Upper/lower routine
PostPosted: Wed Oct 30, 2013 11:56 am 
Offline
Exalted Seer
Exalted Seer
User avatar

Joined: Sun Mar 12, 2006 11:20 pm
Posts: 2065
Location: New York City
Jclem23 wrote:
Not trying to be annoying, but what is the difference between the nautilus machine and using a barbell rooted into the corner?


The Nautilus T-Bar machine won't damage the wall corner.

My gym used to forbid members from putting barbells in the corner for that reason.

They solved the problem with T-Bar platforms

The traditional T-Bar is a very simple machine - and a lot cheaper than Nautilus's equivalent. But I doubt if there's much difference between the two to an exerciser.

You're right - it's not as if you're comparing a freeweight squat to a smith machine squat.

_________________
Thanks TimD


Top
 Profile  
 
 Post subject: Re: Upper/lower routine
PostPosted: Fri Nov 01, 2013 8:53 pm 
Offline
moderator
moderator
User avatar

Joined: Thu Feb 07, 2008 7:11 am
Posts: 7489
Location: Kudjip, Papua New Guinea
I don't care as much about using machine lifts for accessory exercises as I would for a main lift.

_________________
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 8 posts ] 


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: Google [Bot] and 5 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group