Critique my uppwer/lower split
have been doing a regular 5 day split for about an year and a half but lately I have been reading about the upper/lower split and how it is so much better for naturals. So after doing a little research I came up with a workout but I'm not sure if it is quite right, more exactly I wanna know if it has too much volume and if the exercises selected are optimal.
NOTE: barbell/EZ curls are not an option for me since my forearms hurt when I do them no matter what grip I pick or form I use (I'm guessing I'm just not build to do standing bar curls), preacher curls work though. Also I would prefer to do exercises that don't require a spotter ( which is why I choose DB presses for chest and shoulders as opposed to BB press and military press) because I don't have a workout partner and there isn't always someone in the gym to ask to spot me. So the workout is : UPPER BODY: DB bench press : 4 sets / 5-10 reps DB flys : 2 sets / 8-12 reps chin ups : 3 sets / 6-12 reps T-bar rows : 3 sets / 6-12 reps DB shoulder press : 3 sets / 5-10 reps BB lateral raise : 2 sets / 8-12 reps preacher curls : 2 sets / 8-12 reps dips : 2 sets / 8-12 reps LOWER BODY: squat : 3 sets / 5-10 reps leg curls : 3 sets / 8-12 reps leg press : 3 sets / 8-12 reps stiff leg deadlift : 3 sets / 5-10 reps calf raises : 3 sets / 8-12 reps ABS As far as training frequency goes, I'm gonna do it: Monday: UPPER Tuesday: LOWER Wednesday: rest/cardio Thursday: UPPER Friday: LOWER Saturday: rest/cardio Sunday: rest HOWEVER I have a flexible schedule so I would like to know if I could do my frequency in this manner: Day 1: upper Day 2: lower Day 3: rest/cardio Day 4: repeat So basically I don't have the 2 days of rest in the weekend, thus my workout program won't depend on the days of the week. Is this too frequent or is it optimal? |
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