Upper and lower body workouts

[saintsfan]

Can someone help me put together a workout. I will be doing it at home and not sure how to set up full upper and lower days properly. I have pullup bar and dumbbells as well as bench and barbbell. I still cant do any biceps due to my damn forearm.

[BKdoubleStacker]

you can do the traditional:

Mon - Upper
Tues - Lower
Thurs - Upper
Fri - Lower


Upper Compound lifts: Standing BB press, BB Push press, Seated BB press, Flat/Incline BB/DB bench press, close grip bench press

Lower Compound lifts: BB back squat, BB front squat, Box squats, deadlift, stiff leg deadlifts

Upper accessory lifts: Pull ups, Chin ups, BB/DB/cable rows, Tricep extensions, push ups, dips, front/side raises, external rotations, bicep curls, etc.

Lower accessory lifts: good mornings, bulgarian split squats, lunges, reverse lunges, pull throughs, glute-ham raises, reverse hypers, leg presses, etc.


Pick one compound lift for each respective training session and add how ever many accessory lifts you see fit. Do not go overkill on the amount of accessory lifts.

You can switch the main (compound) lift once you hit a plateau or if you desire.

[ugottabjoshinme]

I like this routine

http://jcdfitness.com/2009/01/lyle-m...lking-routine/

[saintsfan]

I like this routine

http://jcdfitness.com/2009/01/lyle-m...lking-routine/

Its says page cannot be found

[saintsfan]

you can do the traditional:

Mon - Upper
Tues - Lower
Thurs - Upper
Fri - Lower


Upper Compound lifts: Standing BB press, BB Push press, Seated BB press, Flat/Incline BB/DB bench press, close grip bench press

Lower Compound lifts: BB back squat, BB front squat, Box squats, deadlift, stiff leg deadlifts

Upper accessory lifts: Pull ups, Chin ups, BB/DB/cable rows, Tricep extensions, push ups, dips, front/side raises, external rotations, bicep curls, etc.

Lower accessory lifts: good mornings, bulgarian split squats, lunges, reverse lunges, pull throughs, glute-ham raises, reverse hypers, leg presses, etc.


Pick one compound lift for each respective training session and add how ever many accessory lifts you see fit. Do not go overkill on the amount of accessory lifts.

You can switch the main (compound) lift once you hit a plateau or if you desire.

Do I do the same workout on each upper day or do I switch the entire workout around to hit different muscles on the second day.I am trying to make sure I hit all of the muscles equally each week. I was thinking about super setting bench press with pullups and then doing hspu and dips would that hit the upper body hard enough. Then the second upper day I would need to do some kind of flys and raises would I not.

[levignjw]

Its says page cannot be found

here's the program:

Mon: Lower
Squat: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest)
SLDL or leg curl: 3-4X6-8/3′
Leg press: 2-3X10-12/2′
Another leg curl: 2-3X10-12/2′
Calf raise: 3-4X6-8/3′
Seated calf: 2-3X10-12/2′


Tue: Upper
Flat bench: 3-4X6-8/3′
Row: 3-4X6-8/3′
Incline bench or shoulder press: 2-3X10-12/2′
Pulldown/chin: 2-3X10-12/2′
Triceps: 1-2X12-15/1.5′
Biceps: 1-2X12-15/1.5′

[BKdoubleStacker]

Do I do the same workout on each upper day or do I switch the entire workout around to hit different muscles on the second day.I am trying to make sure I hit all of the muscles equally each week. I was thinking about super setting bench press with pullups and then doing hspu and dips would that hit the upper body hard enough. Then the second upper day I would need to do some kind of flys and raises would I not.

Pick any variation of bench for one day and then any variation of press the other upper day. Yes, you should do different exercises for each upper day.

Ill throw up a quick example:

Monday:

Flat BB bench
Pull ups
DB curls
Tricep extensions
DB ext. rotations

Thursday:

Seated DB shoulder press
BB rows or DB rows
Dips
Side raises
BB curls


Stick with the same exercises for atleast a month before you want to switch it up. You should stick with them until you feel you are plateauing or just getting a little bored with it.

[saintsfan]

I get it. Thanks

[saintsfan]

Pick any variation of bench for one day and then any variation of press the other upper day. Yes, you should do different exercises for each upper day.

Ill throw up a quick example:

Monday:

Flat BB bench
Pull ups
DB curls
Tricep extensions
DB ext. rotations

Thursday:

Seated DB shoulder press
BB rows or DB rows
Dips
Side raises
BB curls


Stick with the same exercises for atleast a month before you want to switch it up. You should stick with them until you feel you are plateauing or just getting a little bored with it.

I cant do any biceps exercises right now. should I just remove them or add another exercise for a different body part.

[BKdoubleStacker]

I cant do any biceps exercises right now. should I just remove them or add another exercise for a different body part.

Did you tear your bicep?

I wouldnt do any rowing/pull ups or deadlifts either if you tore your bicep recently.

you should def stray away from any exercises that aggravate it

[saintsfan]

Did you tear your bicep?

I wouldnt do any rowing/pull ups or deadlifts either if you tore your bicep recently.

you should def stray away from any exercises that aggravate it

It seems like only curls bother it a lot, pullups only bother it a little bit and deadlifts not at all. It is more something in my forearm that bothers me when doing curls.

[BKdoubleStacker]

Def skip the curls then.

Your biceps will still grow with pull ups/deadlifts, etc.

[saintsfan]

What are the pros and cons of doing this type of workout.

[BKdoubleStacker]

Pros: you get jacked:

Cons: you get jacked

[saintsfan]

Oh well I guess I am jacked to hear that.lol. Why does it not to seem to be as popular as training one or 2 body parts per day then.