please assess my upper lower routine need help!

lew dog

lew dog

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Trying to gain mainly mass with strength increase too. What I want to know is ....

A: SHOULD I ADD SOME PULLOVERS AND FLYES?

B: WOULD A 3 DAY PER WEEK ROUTINE BE MORE BENEFICIAL THAN 4?

C: IS THIS ROUTINE BULL**** OR LOOK FAIRLY SOLID?


MON: Upper mass

Incline DB press 2 x 10
Bent over rows 3 x 10
Seated DB press 2 x 10
Weighted dips 2 x 10
Pull ups 1 x 10
Bicep curls 2 x 12
Lateral raise 2 x 10

_________________________________
WED: Lower mass

Squat 3 x 8-10
Leg press 2 x 10
Good mornings 2 x 8
Calves 2 x 15
Abs x 2


_________________________________
FRI: Upper strength

Overhead BB press 2 x 6
Bench press 3 x 5
Pull ups/ pull downs 4 x 6
Seated cable rows 1 x 6
Seated tricep extensions 2 x 8
Shrugs 2 x 7

_________________________________
SUN: Lower strength

Deadlift 3 x 5
Leg press 2 x 5
Calves 3 x 8
Abs x 2



MON: Upper mass

Overhead BB press 2 x 10
Bench press 3 x 10
Pull ups/ pull downs 3 x 10
Seated cable rows 1 x 10-12
Seated tricep extensions 1-2 x 12
Shrugs 2 x 12

_________________________________
WED: Lower mass

Deadlift variant 3 x 8-10
Leg press 2 x 10
Calves 3 x 12 - 15
Abs x 2


_________________________________
FRI: Upper strength

Incline DB press 2 x 5
Bent over rows 3 x 5
Seated DB press 2 x 7
Weighted dips 2 x 6
Pull ups / pull downs 1 x 6
Bicep curls 2 x 7
Lateral raise 2 x 7

_________________________________
SUN: Lower strength

Squat 3 x 5
Leg press 2 x 5
Good mornings 2 x 8
Calves 2 x 10
Abs x 2


Repeat.
 
hossjob

hossjob

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What are your stats?
Age
Height
Weight
How long you been training?
Diet?
 
lew dog

lew dog

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What are your stats?
Age
Height
Weight
How long you been training?
Diet?
Nearly 22 , hargainer, office job, cardio once a week only, close to 13 stone, 6'1, unknown body fat %, very vaguely see abs if tensing, diet about 200 protein, roughly 2800 calories a day.

Dont see why thats necessary though, all im asking mainly if the set up looks good ... ?
 
hossjob

hossjob

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It's really going to boil down to effort, intensity, consistency, and proper form. If you do all of those you'll see decent gains regardless.
 
ZiR RED

ZiR RED

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Increase pulling work on upper body days. Rotate between metabolic/neural days. in other words

Upper mass
lower strength
off
upper strength
lower mass
 
babjizzle

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first of all, i see you doing so few sets for mass.. i would recommend alternating your routine so that you do at least 5 sets for each exercise and reps between 8-12 for the first two days and then increasing the amount of protein you take after each exercise. remember , pushing weight is only 20% of mass gain, the rest comes from eating the right amount of food.
 
babjizzle

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my program would be like this

MON: Upper mass
Pull ups 4 x 10
Incline DB press 5 x 8
Bent over rows 5 x 10
Seated DB press 5 x 8
Weighted dips 5 x 10
Lateral raise 5 x 10




______________________________ ___
WED: Lower mass

Squat 3 x 8-10
Leg press 2 x 10
Good mornings 2 x 8
Calves 2 x 15
Abs x 2


______________________________ ___
FRI: Upper strength

Overhead BB press 5 x 6
Bench press 5 x 6
Pull ups/ pull downs 5 x 6
Seated cable rows 5 x 8
Bicep curls 5 x 8
Seated tricep extensions 5 x 8
Shrugs 5 x 10

______________________________ ___
SUN: Lower strength

Deadlift 5 x 10
Leg press 5 x 13
Calves 5 x 20
Abs x 2


i would do this program for 3 months and then alternate the program again.
 
babjizzle

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Come to think of it, I have a few more concerns about your training routine. First up do you have a training partner? Because from your training timetable it seems like you lack one (I stand corrected). A training partner will keep you on schedule plus it helps to have a partner who is slightly more experienced than you are so that you can be in tandem and grow. Second; you failed to mention how long you have been training.

I need this to better advice you on how to know how to work with your body. Third; what are your strong points? I need this to help your structure your timetable because most people start up with too many exercises for the upper body or too much cardio and wonder why they are not gaining mass. (posting your pics would help)

For example if you already have a naturally athletic physique your training routine must be different from that of a lean or overweight trainer.
 
ZiR RED

ZiR RED

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______________________________ ___
SUN: Lower strength

Deadlift 5 x 10
Leg press 5 x 13
Calves 5 x 20
Abs x 2


i would do this program for 3 months and then alternate the program again.
I think deadlifts are such a technical movement that they should not be done for reps over 6. Also, reps above 6 are more geared to developing hypertrophy versus strength gains. A more suitable option would be reps in the 2-5 range on the dead lifts, and then some unilateral lower body work, such as split squat, RFE split squat, travelling lunges, etc.
 

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