Which one is better?
1st week: upper rest/ moderate aerobic lower rest/moderate aerobic HIIT upper2nd week alternate upper/lower days
and get real work and tecovery
ROFL... if you eat, both are OK.
But personally - heavy squats & deadlifts beats the shit out of me, so I do them before every 'off day'.
Seriously...if you're squatting and deadlifting...you're gonna need that extra day of rest in the middle for recovery...go with the first one! (if it's doable with your weekly schedule/life)
Well, the most important thing to keep in mind is that monday is international chest day, so if your first upper day is chest/back focused, I'd do it tuesday, or later to avoid competition for a bench. Other than that, it doesn't really matter.