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View Full Version : My Upper/Lower Body Split. Good or Bad?


SonicGSR
09-26-2009, 08:04 AM
I'm 5'7" weigh 183 with 18% BF. This is my first time doing a upper lower routine , I've been lifting weights for 8 months. Can u please let me know if this is a good workout routine. If not could you add what's wrong. Can someone help me with a (B) Upper/Lower. Thanx in advance.

Monday- Upper Body (A)
Tuesday- Lower Body (B)
Wednsday- Cardio
Thursday- Still need a (B)
Friday- Still need a (B)

A) Upper Body (Monday)

Bench Press (Barbell) 3-4x6-10

Bent Over Row (Barbell) 3-4x6-10

Bench Press (Barbell, Incline) 3-4x6-10

Chin-ups (Front, Wide-Grip) 3-4x?

Shoulder Press (Barbell) 3-4x6-10

Upright Rows (Barbell) 3-4x6-10

Triceps Extensions (Dumbbell) 3-4x6-10

Arm Curls (Barbell) 3-4x6-10

Shrugs (Dumbbells) 3-4x6-10


A) Lower Body (Tuesdays)

Squats 3x5-8

Straight Leg Deadlifts (Smith Machine) 3x8

Leg Extensions 3x8

Lying Leg Curls 3x8

Standing Calf Raises (Machine) 3x8

Leg Raises 3x8

SonicGSR
09-26-2009, 08:08 AM
Feel free to edit my workout if I'm doing something wrong

SonicGSR
09-26-2009, 11:36 AM
I changed it a little

A) Upper Body (Monday)

Bench Press (Barbell) 3-4x6-10

Bent Over Row (Barbell) 3-4x6-10

Bench Press (Dumbells, Incline) 3-4x6-10

Chin-ups (Front, Wide-Grip) 3-4x?

Military Press (Barbell) 3-4x6-10

Triceps pulldown (cable) 3-4x6-10

Arm Curls (Barbell) 3-4x6-10



*Upper (B) Thursday

Bench Press (decline,barbell) 3-4x6-10

Flyes (flat,dumbell) 3-4x6-10

Row (cable) 3-4x6-10

Deadlifts 3-4x6-10

Upright Rows (barbell) 3-4x6-10

Shrugs (dumbells) 3-4x6-10

Preacher Curls (barbell) 3-4x6-10

Triceps Ext. (dumbell,one arm) 3-4x6-10

Let me know if I need to add more Arm workouts.

Thanx in advance

andrews
09-28-2009, 08:48 PM
youre 5'7, weighing in at 183, with 18% bf, imo you need more cardio in your workouts.

goztepe2002
09-28-2009, 11:39 PM
I can't really comment on your routine since it wouldn't be very helpful but are you sure you are %18 BF. 5'7" at 183 i think it should be higher than that unless you are pretty ripped already and heavy in muscle mass. You do need to slide in short cardio sessions right after your work outs maybe 15min twice a week, bike or running if you will.

LoudDanny
09-29-2009, 07:38 PM
youre 5'7, weighing in at 183, with 18% bf, imo you need more cardio in your workouts.

a rep that i sometimes work with is 6'1" 185 lbs.....he lost 20 lbs in 2 months giving up sodas and eating salads

SonicGSR
09-30-2009, 06:10 PM
I've been lifting in the past but took a 2 year break. I've been working out for 3 months straight now . And gained muscle weight that's y I'm 183 lbs

andrews
09-30-2009, 09:45 PM
no doubt you have muscle but its probably not defined like your avatar guy, i don't know what your goals are but judging by your avatar you like muay thai and thats the kind ideal body you want; correct me if im wrong. just stating my opinion here, with 18% bf you are no where near that, if it were me in your shoes i would add a whole lot more cardio into my work outs, just to get my bf% lower, of course you'll think you're shrinking but at least then you probably be able to see your abs then

LoudDanny
09-30-2009, 10:01 PM
thats exactly what i'm doing. 15-20 minutes running 2-3 miles and 10-20 minutes on stairmaster

Jeebus
09-30-2009, 10:06 PM
How long do your work outs take average?

tha_W
10-01-2009, 07:43 PM
3-4x6-10


does that mean 3 to 4 sets by 6 to 10 reps?

TheSnowMan
10-01-2009, 08:09 PM
3-4x6-10


does that mean 3 to 4 sets by 6 to 10 reps?

yes

LoudDanny
10-02-2009, 06:11 AM
last 2 days i've noticed warm up, running, stairmaster, weights and abs, fullbodies and 15 min sauna in under 1 hr and a half

SonicGSR
10-02-2009, 03:53 PM
No I'm not doing Muah Thai anymore. I'm trying to bulk up for now . The. I'll cut I a few or more months..
Yes snowman's right , it is 3-4 sets and 6-10 reps

TheSnowMan
10-09-2009, 03:42 PM
Stay away from the Smith Machine. Worst piece of equipment in the gym

rambamohdam
10-19-2009, 03:55 PM
Stay away from the Smith Machine. Worst piece of equipment in the gym

are you stupid? OP dnt listen to this nga, Smith Machine helps you with form and also allows you to go heavier then normal without a partner.


and to your routine... try:

chest/bi monday
shoulders tuesday
back/tri's
Legs either on fri or thurs.
and cardio inbetween everything? thats what im doing and its getting there.