Critique My Upper/Lower Routine

Creatine

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I put this routine together after reading some posts and others upper/lower routines. My main goal in this program is to gain size and my secondary goal is to gain strength.

Upper A
Dumbbell incline press 3x8-12
Chest supported row/Chinese dumbbell row/Dumbbell row 3x10 (yet to decide which movement I want to use)
Dumbbell shoulder press 2x10
Chest supported rear delt flies or face pulls 3x8-12 (also undecided)
Wide grip chin ups 3x8 (should I put these in?)
Barbell skull crushers 3x10
Standing dumbbell curl 3x10-12

Lower A
Front squat 3x8
Wide grip deadlift or regular deadlift 2-3x6
Walking lunges 2-3x12
Standing barbell calf raise 3x10
Conditioning (?)
Core work

Upper B
Alternating dumbbell press 3x10
Pull ups (palms in) 3x10
Dumbbell bench or dumbbell hammer bench 3x8 (undecided)
Hammer strength low row machine or dumbbell row 3x10 (undecided)
Overhead dumbbell tricep extension 3x10
Incline dumbbell curl 3x12
Scapular dips 2x12 (set/rep scheme for this?)

Lower B
Back squat 3x5
Romanian deadlift 3x8
Rear foot elevated split squat 3x8
Lying hamstring curl 3x10 (any better exercise for hamstrings?)
Seated calf raise 3x10-12
Conditioning (?) (prowler, box jumps, etc)
Core work

Then I will have a fifth day where I work on anything I feel is lagging, work on mobility and flexibility, etc.

I think I need to add more scapular retraction exercises as well as rear delt movements but I don't know how to put them in.

I'm not sure what type of progression scheme I want to use either. I will likely increase the weight on compound exercises and increase weight or reps on accessory exercises.

Lastly, I've noticed people usually do light and heavy days when they do upper/lower. I have no real knowledge of this so if someone knows how I can do that with this routine please chime in. After I figure that out I'll determine how I want to order the workouts for each day of the week.

My current lifts if they are relevant: Squat 270x3 Bench 185x1 Deadlift 350x1

Any critique would be appreciated,
Thanks for reading
 

Creatine

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I have considered PHAT. The only thing I don't like about it is there is no progression scheme and I am not that great at setting one up.
 
jimbuick

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I have considered PHAT. The only thing I don't like about it is there is no progression scheme and I am not that great at setting one up.
Yea there is, linear progression.

You're current scheme is nowhere near as comprehensive as Layne Norton's is.
 

Creatine

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I'll look into it more but I would like critique on my routine as well
 
jimbuick

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that was my critique.

It is nowhere near as effective as Layne Norton's.
 

Creatine

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I meant critique from others too but thank you
 

Creatine

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No lol I appreciate the input I've just heard some negative reviews on PHAT. Still checking it out though
 
Sean1332

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You hear that Sean?

We aren't good enough.

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=73337"/>

I pity the fool that says we aren't good enough.
god damnit!! :(
 
Sean1332

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No lol I appreciate the input I've just heard some negative reviews on PHAT. Still checking it out though
PHAT is good ****. It's more methodically laid than your routine and it's written by a natty with a PHD. I've only seen good reviews on PHAT around these forums. I did it for 2 months and enjoyed it. You said you wanted size and strength...well there ya have it, Power and Hypertrophy, all rolled up into one program.

I'm not big on homemade routines. It lacks progression and organization and you need to vary your rep ranges.
 
jimbuick

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I entirely forgot about the fact that he advocates deloading in PHAT.

He even says that it isn't linear Periodization. The exercises are supposed to be rotated and you should deload when you feel necessary.

God, its been a while since I read that article.
 
marcink99

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Iam currently doing upper lower (I workout every other day)

what works for me

upper -
bench 4sets 8-12
rows wide hand placement 4sets 8-12
incline bench 4sets 8-12
pullups 4sets 8-12
2 random exercises for biceps and triceps 4sets 8-12
sometimes some random shoulder work

lower
squats 4sets 8-15
regular deadlifts 4-6 sets (low reps 2-5)
seated and standing calf rises. 4sets 8-15
sometimess I will add single leg press or some other isolation exercise

my 2nd upper is eather the same or
upper -
dips 4sets 8-12
rows narrow hand placement 4sets 8-12
bench press narrow grip 4sets 8-12
natural/hammer grip pullups 4sets 8-12
sometimes some random shoulder work

2nds legs is the same

hope it helps
 
jimbuick

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Iam currently doing upper lower (I workout every other day)

what works for me

upper -
bench 4sets 8-12
rows wide hand placement 4sets 8-12
incline bench 4sets 8-12
pullups 4sets 8-12
2 random exercises for biceps and triceps 4sets 8-12
sometimes some random shoulder work

lower
squats 4sets 8-15
regular deadlifts 4-6 sets (low reps 2-5)
seated and standing calf rises. 4sets 8-15
sometimess I will add single leg press or some other isolation exercise

my 2nd upper is eather the same or
upper -
dips 4sets 8-12
rows narrow hand placement 4sets 8-12
bench press narrow grip 4sets 8-12
natural/hammer grip pullups 4sets 8-12
sometimes some random shoulder work

2nds legs is the same

hope it helps
No rear delt or hip extension movements? I can only imagine the muscular imbalances you face from a mobility/athletic outlook.

Just looking at that I will make a guess that your pec minor is shortened your hip flexors are tight and very possibly you have poor glute activation. All of which effect performance and posture.

Also I bet your anterior delts (and medial) are much more developed than your posterior and that your quads are significantly more developed than hamstrings/glutes.

That's just a guess though.
 
NYiron

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No rear delt or hip extension movements? I can only imagine the muscular imbalances you face from a mobility/athletic outlook.

Just looking at that I will make a guess that your pec minor is shortened your hip flexors are tight and very possibly you have poor glute activation. All of which effect performance and posture.

Also I bet your anterior delts (and medial) are much more developed than your posterior and that your quads are significantly more developed than hamstrings/glutes.

That's just a guess though.
I'm thinking that "rows wide hand placement" is somewhat of a transverse movement and squats and deads cover the hip extension.
 
marcink99

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No rear delt or hip extension movements? I can only imagine the muscular imbalances you face from a mobility/athletic outlook.

Also I bet your anterior delts (and medial) are much more developed than your posterior and that your quads are significantly more developed than hamstrings/glutes.

That's just a guess though.
Just looking at that I will make a guess that your pec minor is shortened your hip flexors are tight and very possibly you have poor glute activation. All of which effect performance and posture.

rear delts get hit on rows hip flexors get worked on squats and deadlifts dont they?

Bellow is my picture if you see any mayor imbalances and have recomendation to make my workout better Iam open to improvements.

fun.png
 
NYiron

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Just looking at that I will make a guess that your pec minor is shortened your hip flexors are tight and very possibly you have poor glute activation. All of which effect performance and posture.

rear delts get hit on rows hip flexors get worked on squats and deadlifts dont they?

Bellow is my picture if you see any mayor imbalances and have recomendation to make my workout better Iam open to improvements.

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=73516"/>
Your program is just incomplete do some google searching on kinesiology and joint action and take it back to the drawing board. Also, that's only one component there are so many other factors that need to be understood to design a program for continued success. Of course if you are rather new to lifting any stimulus will benefit, you'll really see a well thought out program shine in the more advanced stages of a lifters progression.
 
jimbuick

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I'm thinking that "rows wide hand placement" is somewhat of a transverse movement and squats and deads cover the hip extension.
I exercise that when done in a particular way (which if he's moving a significant weight will not likely be a lot of rear delt stress) in comparison to all of the presses that significantly stress the anterior deltoids (plus accessory shoulder work)

Also I am speaking of specific hip extension movements, especially considering moat people don't get a lot of hip drive at all from squats and deads (unless practiced for powerlifting)

I would add in some rear delt rows or facepulls or something along those lines, along with something like cable pull throughs or BB glute Bridges.

I only say it because I had a similar problem (I trained for years without significant hip extension movements or rear delt movements) and I am just now starting to get it worked out.
 
NYiron

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I exercise that when done in a particular way (which if he's moving a significant weight will not likely be a lot of rear delt stress) in comparison to all of the presses that significantly stress the anterior deltoids (plus accessory shoulder work)

Also I am speaking of specific hip extension movements, especially considering moat people don't get a lot of hip drive at all from squats and deads (unless practiced for powerlifting)

I would add in some rear delt rows or facepulls or something along those lines, along with something like cable pull throughs or BB glute Bridges.

I only say it because I had a similar problem (I trained for years without significant hip extension movements or rear delt movements) and I am just now starting to get it worked out.
I know where you were coming from just pointing out that its not wildly imbalanced just very incomplete.
 
jimbuick

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As far as hip flexors go, most peoples are tight from doing sit-ups and similar movements which will lead to postural imbalances and underactive glutes which will hamper your squat and DL progression.

Not to mention making it difficult just to get in the position necessary to do those exercises correctly in the first place.
 
jimbuick

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I know where you were coming from just pointing out that its not wildly imbalanced just very incomplete.
Woops lol. I have this "the whole world's against me" mentality today it seems.
 

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