Upper/Lower Split? - AnabolicMinds.com

Upper/Lower Split?

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    WeakPoint's Avatar
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    Upper/Lower Split?


    I have been doing Madcows 5x5 routine now for 2 weeks and I have wayyyy to much time on my hands. Going to the gym 3 times a week is just not enough. Was thinking about doing an Upper/Lower split but don't know how to split up the Upper body days. What exercises do you do when your doing Upper body? Keep it down to 5 exercises at most.

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    get another hobby. I loved 3x a week.
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    Sun: Upper/Horizontal
    Incline Bench
    Flat Bench
    BB Row
    T-Bar Rows
    Accessory:
    Rear Delt Flyes
    Ab work

    Mon: Lower/Quad Dominant
    Squats
    Deadlifts
    Hamstring Curls
    Leg Curls
    Accessory:
    Calve Raises

    Wed: Upper/Vertical
    Military Press
    Pull-Ups
    Reverse Grip Pull-Down
    Up-Right Rows
    Accessory:
    Dips
    Shrugs

    Thurs: Lower/Ham Dominant
    Squats
    Romanian Deadlifts
    Hamstring Curls
    Reverse Lunges
    Accessory:
    Hyper-Extensions
    Ab work
    •   
       

  4. yea!!!!!
    brk_nemesis's Avatar
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    DC for 3 days a week,.... warmups+ worksets+logging+ stretches gets me out right @ an hour, sometimes 1 hour and 15 minutes. And my gains are FAR better (both for strength and mass) now than they were during my 5 days a week, traditional-split days.
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    I did a lot of reading up on DC for awhile. I know it is tried and true but it just never really interested me enough to give it a shot. I do enjoy the Rest-Pause sets for a few exercises and do incorporate it with some of my work-outs.
  6. yea!!!!!
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    Quote Originally Posted by WeakPoint View Post
    I did a lot of reading up on DC for awhile. I know it is tried and true but it just never really interested me enough to give it a shot. I do enjoy the Rest-Pause sets for a few exercises and do incorporate it with some of my work-outs.
    I was the same way. In fact I almost stopped it 2 or 3 times the first month, due to the fact I didn't think i was seeing any gains. All I can say is I am glad I stuck with it.
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    It's just really complicated for a guy like me to understand. I tend to need to know everything about everything before I start and with this program it always feels like I don't know enough. Any other ideas?
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