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Upper/Lower Split critique14525

DanielNova private msg quote post Address this user
Hey all, this is my first post on SS.

Age: 31
Height: 6'
Current Weight: 230
BF%: 25-30% (???)

Weakest spots: abs/core, biceps
Issues: Lower back pain, past injury...

Main goal: Lose about 25 pounds before the end of September and then progress to a more intermediate workout routine.


I'm looking for feedback on a Upper/Lower Split that I recently started.

I've been lifting off and on for about 3 years and looking to get back into the swing of things consistently and lose about 25 pounds over the summer. I have lost 5 pounds in the past two weeks.

Is this a reasonably balanced, efficient routine to stick with for the next 6-8 weeks?
================

Week A

- Day 1: Upper Body A
- Day 2: Lower Body A
- Day 3: Extended Stretching + Abs
- Day 4: Upper Body B
- Day 5: Lower Body B
- Day 6: Arms + Abs
- Day 7: OFF

Week B

- Day 1: Lower Body A
- Day 2: Upper Body A
- Day 3: Extended Stretching + Abs
- Day 4: Lower Body B
- Day 5: Upper Body B
- Day 6: Arms + Abs
- Day 7: OFF

A, B, A, B ....


Day 1: Upper Body A

1. Flat Bench Press
3 x 6-8

2. Chest Rows (Machine)
3 x 6-8

3. Incline Dumbbell Press
3 x 8-10

4. Lat Pull-Downs (Underhand/Palms facing in)
3 x 8-10

5. DB Lateral Raises
2 x 10-12

6. Triceps Pulldown (Rope)
3 x 10-12

7. DB Curls
2 x 10-12


Day 2: Lower Body A

1. Rack Deadlifts
3 x 6-8

2. Leg Press (Wide stance, low feet position)
3 x 10-12

3. Standing Calf Raises
4 x 6-8 (5 sec. pause at top)

4. Seated Leg Extensions
3 x 8-10

5. Romanian Deadlifts
3 x 8-10


Day 3: Extended Stretching + Abs

- Kneeling hip flexor
- Kneeling hamstring stretch
- Glute stretch

- Front plank, 3 x 60 secs.
- Stability Ball V-Pass, 3 x AMAP
- Crunches 3 x 15


Day 4: Upper Body B
1. Assisted Pull-Ups
3 x 6-8

2. Seated Barbell Shoulder Press
3 x 6-8

3. Seated Cable Row
3 x 8-10

4. Dumbbell Bench Press
3 x 8-10

5. Dumbbell Flyes (Flat Bench)
2 x 10-12

6. BB Bicep Curls
2 x 10-12 reps


7. Triceps Pushdown (V-Bar)
3 x 10-12

8. E-Z Bar Reverse Curls
2 x 10-12


Day 5: Lower Body B

1. BB Squats
3 x 6-8

2. DB Split Squats
3 x 8-10

3. Hamstring Curls
3 x 10-12

4. Seated Calf Raises
4 x 10-12


*I've been debating whether to include a special Arms day or not.

Day 6: Arms + Abs

Preacher Curls 3 x 8-10
Dips 3 x AMAP
Dumbbell Concentration Curls 3 x 6-8
Cable One Arm Tricep Extension 3 x 10-12
Close Grip Barbell Curls 3 x 6-8
Reverse Wrist Curls 3 x 8-10
Hammer Curls 3 x 8-10

All constructive feedback appreciated!
Post 1 IP   flag post
DanielNova private msg quote post Address this user
Bump
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Trev182 private msg quote post Address this user
Not enough pull movements/too much push work.
Not enough hamstring work/too much quad work.
Personally i think theres too much arm work.

Thats just after a quick look. I cant have a proper look as im on my phone lying in bed.

Aim for 3 pull sets to push sets.
Aim for 1 ham set to 1 quad set.

Hammering your arms wont make them grow. By the looks of it your doing more bicep work than you arm chest/back?? Thats ridiculous.

Pick a pre made workout.
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ParkerHenry private msg quote post Address this user
Replace chest rows and underhand pulldowns on upper A with Barbell Rows and Chin-Ups
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mattd534 private msg quote post Address this user
Why not run a tested upper lower split like westside or Lyle McDonalds Generic bulk clickable textclickable text
Post 5 IP   flag post
340763 5 5
destitute