Upper/Lower split. Advice/suggestions

[msucurt]

Hello all. Just some info on me, and what I am wanting to do.

Age: 34
ht: 5'11
wt: 185
bf: ~12 or so, maybe less
experience: lifted nearly 10yrs
goals: add LBM, lose a little weight.

Wanting a 3 day split (M/W/F) or (A/B/A , then B/A/B)

Ive done nearly every split known to mankind. Some ive done with good success....

fullbody routine
pull/push/legs
DC
etc...etc...

Just finished up a month of pull/push/legs, and thought about going with a upper/lower split. I have always liked working a muscle group 2x in 5-6 days or so. Anyway, here is my schedule that I have setup, and was curious about the reps, sets, schemes, etc. im not sure if i am doing too much in terms of exercises, reps. Just want some people to look over it and maybe add some suggestions

Remember, im 34, but i feel like i am 21.

UPPER 1: (chest,back,shoulders,arms)
chest -
incline db press (3x6)
flat db press (2x6)

back -
weighted pullups (3x6)
BB row (3x8)

shld - standing mil press (3x6)

tris -weighted dips (3x8)
bi's - db curl (2x8)

LOWER: (quads, hams, calves)
quads -
front squat (3x6-8)
walking BB lunge (2x10)

hams -
deads (3x3)
SLDL (2x8)

calves - seated calf raise (2x10xDC style)

I would rotate different exercises in every few weeks, but trying to get an idea on rep schemes for some weeks.

thanks for the input

 

[MoTiV]

Personally I love LB/UB splits. Although the program I'm preparing for is more extensive the basics for the weight training aspect of it is LB/UB/Power.

I prefer having 2 of each type of workout.

Example:

LB-1:

Back Squat
Pullthroughs

LB-2:

Front Squat
Romanian Deadlift


So for me I would have a MWF workout like the following:

WEEK 1: LB-1; UB-1; LB-2

WEEK 2: UB-2; LB-1; UB-1

WEEK 3: LB-2; UB-2; LB-1

WEEK 4: UB-1; LB-2; UB-2

Repeat until I stop making gains.


For me it keeps my workouts from becoming stale. I always choose similar compound movements so the workouts 1 and 2 complement each other nicely.

The program I'm starting next month actually has 3 workouts each of LB and UB and 4 power workouts, I can't wait to see what happens!