T Nation

My Upper Lower Split

Ok I am cutting now and I just want to post my kind of changed/new routine, it was a little different before and im about to start this one. i had an upper lower split before too but i put dumbell stuff in and changed it some… and should i use a belt on military press? and deadlift/squat and all that? j/w…

Monday: (upper)
BB bench press
DB incline bench press
DB Seated press
BB bent over rows
weighted dips
BB curls

Tuesday: (lower)
BB squat
BB hang clean/front squat combo
BB roman deadlift
BB seated calf raises

Wednesday: (abs)
weighted decline crunches
hanging leg raises
weighted side bends
weighted crunches
(any advice for the abs?)

Thursday: (upper)
BB incline bench press
DB bench press
BB military press
pull ups
BB skull crushers
concentration curls

Friday: (lower)
BB squats
BB deadlifts
BB good morning/reverse lunge combo
weighted leg curls
BB calf raises

and i would run on sat and sun mabye run after some workouts through the week and def. run on wednesday.

A whole day devoted to just abs. Wow never seen that one before.

No I would not use a belt, and geez that’s a serious lack of upper body pulling, to name one thing.

Remove a chest exercise and add in a back exercise for your upper days. Build a strong back and your chest will follow.

You’ve got 7 pushing exercises and 2 pulling exercises for your upper body. Probably not too great.

I’ve also got some advice on abs for you. Do less.

BETTER?

Monday: (upper)
BB bench press
DB incline bench press
DB Seated press
BB bent over rows
BB pull overs
weighted dips
BB curls

Tuesday: (lower)
BB squat
BB hang clean/front squat combo
BB roman deadlift
BB seated calf raises

Wednesday: (abs)
weighted decline crunches
hanging leg raises
weighted side bends

Thursday: (upper)
BB incline bench press
DB bench press
BB military press
DB Lying rows
pull ups
BB skull crushers
concentration curls

Friday: (lower)
BB squats
BB deadlifts
BB good morning/reverse lunge combo
weighted leg curls
BB calf raises

[quote]elitemarine wrote:
BETTER?

Monday: (upper)
BB bench press
DB incline bench press
DB Seated press
BB bent over rows
BB pull overs
weighted dips
BB curls

Tuesday: (lower)
BB squat
BB hang clean/front squat combo
BB roman deadlift
BB seated calf raises

Wednesday: (abs)
weighted decline crunches
hanging leg raises
weighted side bends

Thursday: (upper)
BB incline bench press
DB bench press
BB military press
DB Lying rows
pull ups
BB skull crushers
concentration curls

Friday: (lower)
BB squats
BB deadlifts
BB good morning/reverse lunge combo
weighted leg curls
BB calf raises [/quote]

It’s still not balanced. Listen, equal upper push to upper pull, that routine is not.

is it close? what exercises could i put in or substitute to equal it out?

what bout now? i put flys in thrus

Monday: (upper)
BB bench press
DB incline bench press
DB Seated press
BB bent over rows
BB pull overs
weighted dips
BB curls

Tuesday: (lower)
BB squat
BB hang clean/front squat combo
BB roman deadlift
BB seated calf raises

Wednesday: (abs)
weighted decline crunches
hanging leg raises
weighted side bends

Thursday: (upper)
BB incline bench press
DB flys
BB military press
DB Lying rows
pull ups
BB skull crushers
concentration curls

Friday: (lower)
BB squats
BB deadlifts
BB good morning/reverse lunge combo
weighted leg curls
BB calf raises

[quote]elitemarine wrote:
what bout now? i put flys in thrus
[/quote]

It looks like you’re really serious about wanting to improve the routine, but you don’t quite know what you’re doing yet. While flyes are not a pressing movement, they still work your chest. What you need is more back work.

If you insist on writing up your own split, try always pairing a pushing movement with a pulling movement in the same plane. So, if you want to do flat bench, pair it with bent over rows. Dips, pair them with chinups, and so on.

If you are willing to try a pre-written split which leaves you some variety in your exercise choices, you might want to look up www.defrancostraining.com and check out “Westside for Skinny Bastards”.

[quote]Robert P. wrote:
elitemarine wrote:
what bout now? i put flys in thrus

It looks like you’re really serious about wanting to improve the routine, but you don’t quite know what you’re doing yet. While flyes are not a pressing movement, they still work your chest. What you need is more back work.

If you insist on writing up your own split, try always pairing a pushing movement with a pulling movement in the same plane. So, if you want to do flat bench, pair it with bent over rows. Dips, pair them with chinups, and so on.

If you are willing to try a pre-written split which leaves you some variety in your exercise choices, you might want to look up www.defrancostraining.com and check out “Westside for Skinny Bastards”.
[/quote]

That’s a good idea, the antagonist pairing part. It’s usually a good way to ensure a balanced routine. You seem to have the right idea and be dedicated, your exercise selection is actually pretty good.

(btw, I though flies were a pressing movement…no?)

[quote]PF_88 wrote:
Robert P. wrote:
elitemarine wrote:
what bout now? i put flys in thrus

It looks like you’re really serious about wanting to improve the routine, but you don’t quite know what you’re doing yet. While flyes are not a pressing movement, they still work your chest. What you need is more back work.

If you insist on writing up your own split, try always pairing a pushing movement with a pulling movement in the same plane. So, if you want to do flat bench, pair it with bent over rows. Dips, pair them with chinups, and so on.

If you are willing to try a pre-written split which leaves you some variety in your exercise choices, you might want to look up www.defrancostraining.com and check out “Westside for Skinny Bastards”.

That’s a good idea, the antagonist pairing part. It’s usually a good way to ensure a balanced routine. You seem to have the right idea and be dedicated, your exercise selection is actually pretty good.

(btw, I though flies were a pressing movement…no?)[/quote]

That’s a good question. I’m not sure if you should classify Chest Flies as a pressing movement (I’m not saying you should not either). I believe Chest Flies would fall under an exercise that internally rotates the shoulder. When designing you’re program you must look at the balance between the exercises that internally and externally rotate the shoulder.

In other words, if you’re going to throw in Chest Flies on your Upper Body day superset with Rear Delt Flies too.

Wait a minute, am I the only one that noticed that the OP is cutting?

What are your goals? What are your stats?

Check out this program if you want to lean out. On top of that it’s a lot more balanced than your routine.

http://www.T-Nation.com/findArticle.do?article=06-106-training

Monday AM: (upper)
BB bench press (Push)
DB incline bench press (Push)
DB Seated press (Push)
BB bent over rows (PULL)
BB pull overs (PULL)
weighted dips (Push)
BB curls (PULL)

that is 4 pushes and 3 pulls. looks pretty equal to me!

THEN running after my AM workout.

Monday PM: (boxing/abs class)
its a 2 hr class at golds gym abs/boxing…

Tuesday AM: (lower)
BB squat (Push)
BB hang clean/front squat combo (PULL/Push)
BB roman deadlif (PULL)
BB seated calf raises (Push)

that is 3 pushes and 2 pulls. pretty equal!

THEN running after AM workout

Tuesday PM: (boxing/abs class)
its a 2 hr class at golds gym abs/boxing…

wednesday AM: Running 1 hr

wednesday PM: (boxing/abs class)
its a 2 hr class at golds gym abs/boxing…

Thursday AM: (upper)
BB incline bench press (Push)
DB flys (PULL)
BB military press (Push)
DB Lying rows (PULL)
pull ups (PULL)
BB skull crushers (Push)
concentration curls (PULL)

that is 3 pushes and 4 pulls … seems pretty equal right?

THEN running after AM workout

Thurs PM: (boxing/abs class)
its a 2 hr class at golds gym abs/boxing…

Friday AM: (lower)
BB squats (Push)
BB deadlifts (PULL)
BB good morning/reverse lunge combo (PULL/Push)
weighted leg curls (PULL)
BB calf raises (Push)

that is 3 pushes and 3 pulls. pretty even to me!!!

Then Running after that…

NO PM BOXING!

saturday AM: (abs then running both AM)
superset (no rest, only 20 sec. rest btw sets) - weighted crunches, leg raises, side bends (3 sets of 20 reps)

Sunday: REST REST REST

HOW is this bad? it looks pretty balanced to me. and yes im cutting.

and i will be doing all this in the AM. and the PM i will be taking boxing classes mon-thrus.

It doesn’t seem like your program is geared specifically toward cutting other than the fact you said “I am cutting”.

Instead of recommending a wholesale change try taking a look at programs on this site geared towards cutting. You will find a bunch of good ideas that you can incorporate into your training.

Scan the archives

how is it not geared towards cutting if i am running every day after working out except sunday???

im lifting for strength/size to maintain my muscle mass while cutting fat…

[quote]elitemarine wrote:
Monday AM: (upper)
DB incline bench press (Push)
Seated Row (Pull)
weighted dips (Push)
BB bent over rows (PULL)
BB pull overs (PULL)
DB curls (PULL)

THEN running

Monday PM: (boxing/abs class)
its a 2 hr class at golds gym abs/boxing…

Tuesday AM: (lower)
BB hang clean/front squat combo (PULL/Push)
BB roman deadlif (PULL)
BB squat (Push)
BB seated calf raises (Push)

THEN running after AM workout

Tuesday PM: (boxing/abs class)
its a 2 hr class at golds gym abs/boxing…

wednesday AM: Running 1 hr

wednesday PM: (boxing/abs class)
its a 2 hr class at golds gym abs/boxing…

Thursday AM: (upper)
BB incline bench press (Push)
pull ups (PULL)
DB flys (PUsh)
Bent Over Reverse Flys (PULL)
DB military press (Push)
DB Lying rows (PULL)

BB skull crushers (Push)
concentration curls (PULL)

THEN running

Thurs PM: (boxing/abs class)
its a 2 hr class at golds gym abs/boxing…

Friday AM: (lower)
BB deadlifts (PULL)
BB good morning/reverse lunge combo (PULL/Push)
BB squats (Push)
weighted leg curls (PULL)
BB calf raises (Push)

Then Running

saturday AM: (abs then running both AM)
superset (no rest, only 20 sec. rest btw sets) - weighted crunches, leg raises, side bends (3 sets of 20 reps)

Sunday: REST REST REST

[/quote]

This is better. I personally would also take wednesday off. A cutting program won’t do anything if you’re not following a good nutrition plan.

Good luck.

i am following a good nutrition plan. i will post that later when i get the routine tooken care of… i think i should do running on wednesday cuz i need lots of running.

any more advice on the latest routine?

Monday AM: (upper)
BB bench press (Push)
DB incline bench press (Push)
DB Seated press (Push)
BB bent over rows (PULL)
BB pull overs (PULL)
weighted dips (Push)
BB curls (PULL)

that is 4 pushes and 3 pulls. looks pretty equal to me!

THEN running after my AM workout.

Monday PM: (boxing/abs class)
its a 2 hr class at golds gym abs/boxing…

Tuesday AM: (lower)
BB squat (Push)
BB hang clean/front squat combo (PULL/Push)
BB roman deadlif (PULL)
BB seated calf raises (Push)

that is 3 pushes and 2 pulls. pretty equal!

THEN running after AM workout

Tuesday PM: (boxing/abs class)
its a 2 hr class at golds gym abs/boxing…

wednesday AM: Running 1 hr

wednesday PM: (boxing/abs class)
its a 2 hr class at golds gym abs/boxing…

Thursday AM: (upper)
BB incline bench press (Push)
DB flys (PULL)
BB military press (Push)
DB Lying rows (PULL)
pull ups (PULL)
BB skull crushers (Push)
concentration curls (PULL)

that is 3 pushes and 4 pulls … seems pretty equal right?

THEN running after AM workout

Thurs PM: (boxing/abs class)
its a 2 hr class at golds gym abs/boxing…

Friday AM: (lower)
BB squats (Push)
BB deadlifts (PULL)
BB good morning/reverse lunge combo (PULL/Push)
weighted leg curls (PULL)
BB calf raises (Push)

that is 3 pushes and 3 pulls. pretty even to me!!!

Then Running after that…

NO PM BOXING!

saturday AM: (abs then running both AM)
superset (no rest, only 20 sec. rest btw sets) - weighted crunches, leg raises, side bends (3 sets of 20 reps)

Sunday: REST REST REST

is this bad? it looks pretty balanced to me. and yes im cutting.

and i will be doing all this in the AM. and the PM i will be taking boxing classes mon-thrus.

any more comments?