I’m running an upper/lower split at present (upper-lower-OFF, repeat) at would love for someone to critique my choices of exercises for the upper days. At present I alternate two contrasting upper days, so I’m getting 2-3 upper sessions a week:
Upper 1:
Standing DB OHP 3 x 10-12 (1 arm 10-12 then other arm 10-12)
Weighted pull-ups 3 x 10-12
Flat DB bench 3 x 10-12
DB hammer curls 2 x 15-20
Triceps bar pushdowns 2 x 15-20
Upper 2:
Standing BB OHP 3 x 10-12
DB rows 3 x 10-12 each arm
Low incline DB bench 3 x 10-12
BB curls 2 x 15-20
One-arm rope triceps pushdowns 2 x 15-20
[quote]NelsonPippin wrote:
At present I alternate two contrasting upper days[/quote]
Those aren’t “contrasting” upper days. They’re nearly-identical except for some very minor exercise variations.
Contrasting would be dramatically different set/rep schemes from one day to the next. A heavy/lower rep day and a relatively-lighter/moderate to high rep day (plugging in the exercises that work “best” in those ranges) is the simplest way to do that.
Look at these programs to see what a solid upper/lower split can look like: