Advice on Upper/Lower Routine

Bigger Stronger Leaner Competitive Bodybuilding
1

goals are increase size and strength

Week 1
Upper 1 Max Effort (6 sets 3 reps at 4-5RM)
Lower 1 Repetition Effort (4 sets 8 Reps at 10RM)
off
Upper 2 Repetition Effort (4 sets of 8 Reps at 10RM)
Lower 2 Max Effort (6 sets 3 reps at 4-5RM)
off
off

Week 2
Upper 1 Repetition Effort
Lower 1 Max Effort
off
Upper 2 Max Effort
Lower 2 Repetition Effort
off
off

Upper 1/Upper 2
DB Bench/Incline DB bench
Bent over BB rows/Cable Vbar rows
BB military press/DB Arnold Press
Weighted Pull ups/ Weighted Chin Ups
Dips/Tri Ext
BB Curls/Hammer Curls

Lower 1/Lower 2
Squat/Deadlift
Lunges/ Lunges
Step Ups/ Leg Press
Standing Calf Raises/ Seated Calf Raises
DB Shrugs/Behind the back Shrugs

2

How is 6x3 @ 4-5RM a maxmimal effort? Am I missing something here?

3

[quote]Bloobird wrote:
How is 6x3 @ 4-5RM a maxmimal effort? Am I missing something here?[/quote]

Maximum effort may be the wrong word for what I was going for. I meant basically a strength based day to try to progress weights as much as possible.

4

bump