Upper/Lower Split Routine 2

[weary umbra]

Day 1: Upper
Bench Press (2x2-6)
Wide Grip T Bar Row (2x2-6)
Dumbbell Lateral Raise (3x8-12)
Incline Dumbbell Press (3x8-12)
Single Arm Dumbbell Row (3x8-12)
45 Degree Angle Crossbody Extension (3x8-12)
Cable Curl (3x8-12)

Day 2: Lower
Leg Press (2x2-6)
Stiff Leg Deadlift (2x2-6)
Leg Extension (3x8-12)
Lying Leg Curl (3x8-12)
Decline Crunches (3x8-12)

Note:
I train Hamstrings first because its my weak point.

Can you rate this upper/lower split routine?

[weary umbra]

@barren maple @trail oar So how is it? bad routine? good routine?

[trail oar]

Upper
BP 3x4-8
Lat Pulldown/Weighted Pull-down 3x4-8
Vertical Pressing 3x8-12
Any type of row 3x8-12
Any type of curl 3x8-12
Any type of tricep extension 3x8-12

Lower
3x5-8 Squat (why leg press? No access to sq?)
3x8-10 RDL/SLDL
3x10-15 Leg extension
3x10-15 Leg Curl
3x8-12 Decline crunches

I'd change it towards this

Even better, I'd probably do two different upper days and two different lower days

On one upper day I'd bias a heavier horizontal pressing and the do higher rep vertical pressing. Same thing for pull-ups. Vice versa on the other day

Same for SQ/DL for lower

I'll probably make an ULUL version of these standard routines

But you can look at those and see what I meant above by alternating

[weary umbra]

so 2 pushing exercises (vertical and horizontal movement) and 2 pulling exercises (also vertical and horizontal movement) and 2 arms exercises?

Whats wrong with the Hypertrophy focused exercises? incline press? lateral raise?

[trail oar]

What do you mean by hypertrophy based?

Sure. Keep the lat raises in. 2/3 sets of 10-15

[weary umbra]

good choice, thank you so much for this

[weary umbra]

And can i change the vertical pressing with incline db press?? cuz since the regular wide grip lat pulldown bias the upper back so then i also wanna do an exercise that bias upper chest

[trail oar]

I wouldn't

Also your reasoning for it makes no sense? What does one thing have to do with the other

Vertical pressing will use your upper chest fibers anyways

[weary umbra]

oh alright then

@trail oar once again thank you so much

[weary umbra]

and 1 more thing, why u dont use the horizontal pulling movement for the strenght focused exercise like the pushing movement bench press did?

[trail oar]

Preference. If you prefer it the other way around I suggest pendlay rows for. A heavier horizontal pull

But like I said. I'd alternate. Like in the routines I posted above

[weary umbra]

Pendlay rows? Ehh kinda hurt my lower back, what about the single arm db row??

[trail oar]

Is your lower back injured? @weary umbra

[weary umbra]

Its not injured but i don't want it to be injured with pendlay rows, is there a better option?

[trail oar]

That argument doesn't make sense?

If you want a healthy back, strengthen it

[weary umbra]

Upper/Lower Split Routine 3

Day 1: Upper
Bench Press (3x4-8)
Pendlay Row (3x4-8)
Dumbbell Shoulder Press (3x8-12)
Wide Grip Lat Pulldown (3x8-12)
Lateral Raise (3x8-12)
Crossover Extension (3x8-12)
Cable Curl (3x8-12)

Day 2: Lower
Barbell Squat (3x4-8)
Stiff Leg Deadlift (3x8-12)
Leg Extension (3x8-12)
Leg Curl (3x8-12)
Decline Crunches (3x10-15)

Day 3: Upper
Barbell OHP (3x4-8)
Lat Pulldown (3x4-8)
Dumbbell Press (3x8-12)
Single Arm Dumbbell Row (3x8-12)
Lateral Raise (3x8-12)
Crossover Extension (3x8-12)
Cable Curl (3x8-12)

Day 4: Lower
Stiff Leg Deadlift (3x4-8)
Barbell Squat (3x8-12)
Leg Curl (3x8-12)
Leg Extension (3x8-12)
Decline Crunches (3x10-15)

@trail oar So I recreate it to this routine, what do u think?

And btw why do u do 12-15 reps on lat raise and face pull

[weary umbra]

@trail oar hello?

[trail oar]

Sure. Looks good

I'd probably do normal DL on the heavy 3x4-8

[weary umbra]

@trail oar bro, since lat pulldown target mainly my lats, can i change the horizontal movement to a wide grip row to hit mainly my upper back?? like maybe Wide Grip T Bar Row or Wide Grip Seated Row.

[trail oar]

I wouldn't focus on those on the heavier session but it's fine on the lighter

Also. Normal rows hit plenty upper back

Make sure you're retracting well

[weary umbra]

Yeah.. but it still mainly target the lats tho..

[trail oar]

Don't worry about it

Beginners getting hung up on such details makes no sense