upper/lower workout

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Bassel_Rafaat
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upper/lower workout

Post by Bassel_Rafaat » Thu Apr 12, 2012 8:54 pm

Its been a long time since I’ve been here, anyway I’ve been doing the upper/lower split (J.V.askem) routine for along time with a very good results then I got bored and switched to the BB split routine which I didn’t like much and the gain was not as strong as the upper/lower one.
Now I want ur help in finding a good upper/lower workout routine that focus on hypertrophy.
So any suggestion guys ?
Thanks

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Stephen Johnson
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Re: upper/lower workout

Post by Stephen Johnson » Thu Apr 12, 2012 9:16 pm

Bassel_Rafaat wrote:So any suggestion guys ?
Switch back to your previous upper/lower split routine and see if you can make any gains after being away from it for a while.

It would help if you listed the exercises, sets and reps of your routine and (optionally) the exercises, sets and reps of your split routine. Your age and lifting experience would be helpful, too.
Thanks TimD

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Re: upper/lower workout

Post by Bassel_Rafaat » Thu Apr 12, 2012 9:26 pm

thanks for the quick replay.

Sorry for not providing suffient info,
Me 31 yrs old, 5.97 ft, 236 p. with 26.5 BF.
I’ve been lifting on-off for many years.

The upper/lower workout
MONDAY and THURSDAY (Upper body)
Lat Pull Downs or Chins- 2 sets of 10 reps (alternated with)
Barbell or Dumbell Curls- 2 sets of 10 reps
Dips or Flat Bench Press- 2 sets of 10 reps (alternated with)
Cable Tricep Press Downs- 2 sets of 10 reps
Bent Barbell Rows- 2 sets of 10 reps (alternated with)
Thumbs Up (Hammer) Curls- 2 sets of 10 reps
Seated or Incline Press- 2 sets of 10 reps (alternated with)
Lying barbell or dumbell French Press- 2 sets of 10 reps

TUESDAY and SATURDAY (Lower body)
Front or Back Squat- 3 sets of 10 reps (alternated with)
Leg Extensions- 3 sets of 10 reps
Good Morning or Romanian Deadlift- 3 sets of 10 reps (alternated with)
Leg Curls- 3 sets of 10 reps

The BB split :
Day 1 : Bench/biec.
Day 2 : back/abs
Day 3 : off
Day 4: shoulder/tric.
Day 5: legs
Day 6&7 : off

hope that's help.

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Re: upper/lower workout

Post by Bassel_Rafaat » Thu Apr 12, 2012 9:31 pm

Stephen Johnson wrote:
Bassel_Rafaat wrote:So any suggestion guys ?
Switch back to your previous upper/lower split routine and see if you can make any gains after being away from it for a while.
quote]

I tried but I used to workout with it a lot, so now after a week of doing it, I get really bored.

plus I need more shoulder workout, coz i have pain in it while i do press, and i know that it's my week point.

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Re: upper/lower workout

Post by Bassel_Rafaat » Thu Apr 12, 2012 9:41 pm

I'm thinking of WS4SB the WASHED-UP MEATHEAD TEMPLATE :
MONDAY – Max-Effort Upper Body
WEDNESDAY – Max-Effort Lower Body
THURSDAY – Repetition Upper Body
SATURDAY – “Vanity” Day

if u workout with it what u do usally in the “Vanity” Day?

BTW I don’t mind any high volume workout as I have no difficulties doing them..

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Stephen Johnson
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Re: upper/lower workout

Post by Stephen Johnson » Fri Apr 13, 2012 11:09 am

Bassel_Rafaat wrote:I'm thinking of WS4SB the WASHED-UP MEATHEAD TEMPLATE :
MONDAY – Max-Effort Upper Body
WEDNESDAY – Max-Effort Lower Body
THURSDAY – Repetition Upper Body
SATURDAY – “Vanity” Day ..
http://www.defrancostraining.com/articl ... l?start=20" onclick="window.open(this.href);return false;

Cool. Follow the routine for 6-8 weeks, then take stock of your development. Try to change your routine because of slowing progress rather than boredom, though.
Thanks TimD

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