Tommygunn95
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Hi all never posted on here before. I've put together a upper lower workout focused on building muscle and would like people's opinion on whether the volume is good. I like upper lower workouts so I can train each muscle twice per week. Here it is:
Day 1 – upper body
Dumbbell bench press 4 x 8 reps –
One arm dumbbell row 4 x 8 reps –
Incline bench press 3 x 12 reps –
Lat pull down 3 x 12 reps –
Lateral raises/front raises 3 x 12 reps –
Barbell curl/tricep Push down 3 x 10 reps–
Day 2 – lower body
Deadlift 4 x 8 reps –
Leg press 3 x 12 reps –
Leg extension 2 x 12 reps –
Leg curl 3 x 12 reps –
Calf raises 4 x 10 reps –
Ab machine 3 x 10 reps –
Leg raises 3 x AMAP –
Day 3 – upper body
Pull ups 4 x 8 reps –
Shoulder press 4 x 8 reps –
Machine row 3 x 12 reps –
Dumbbell bench press 3 x 12 reps –
Cable flies/rear delts 2 x 12 reps –
Dumbbell curl/skullcrushers 3 x 10 reps –
Day 4 – Lower body
Squats 4 x 8 reps –
Split squat 3 x 12 reps –
Leg extension 2 x 12 reps –
Leg curl 3 x 12 reps –
Calf raises 4 x 10 reps –
Rope crunches 3 x 10 reps –
Decline sit up 3 x AMAP –
Exercises with a slash between are supersets. I was planning to do a drop set on the last set of every exercise. Any feedback would be great.
Day 1 – upper body
Dumbbell bench press 4 x 8 reps –
One arm dumbbell row 4 x 8 reps –
Incline bench press 3 x 12 reps –
Lat pull down 3 x 12 reps –
Lateral raises/front raises 3 x 12 reps –
Barbell curl/tricep Push down 3 x 10 reps–
Day 2 – lower body
Deadlift 4 x 8 reps –
Leg press 3 x 12 reps –
Leg extension 2 x 12 reps –
Leg curl 3 x 12 reps –
Calf raises 4 x 10 reps –
Ab machine 3 x 10 reps –
Leg raises 3 x AMAP –
Day 3 – upper body
Pull ups 4 x 8 reps –
Shoulder press 4 x 8 reps –
Machine row 3 x 12 reps –
Dumbbell bench press 3 x 12 reps –
Cable flies/rear delts 2 x 12 reps –
Dumbbell curl/skullcrushers 3 x 10 reps –
Day 4 – Lower body
Squats 4 x 8 reps –
Split squat 3 x 12 reps –
Leg extension 2 x 12 reps –
Leg curl 3 x 12 reps –
Calf raises 4 x 10 reps –
Rope crunches 3 x 10 reps –
Decline sit up 3 x AMAP –
Exercises with a slash between are supersets. I was planning to do a drop set on the last set of every exercise. Any feedback would be great.