T Nation

Need Advice for my Routine


#1

My upper body is mostly laggning compared to my lower body,since i have played soccer all my life,my calves are bigger then my arms and my legs are quite big.
I have gone for a upper-lower split since i workout 7 days a week.1 session everyday.

Day 1:lower body
Leg press with various foot postions,12 sets
Chin-ups/Pull-ups 12 sets
swiss ball crunches

Day 2-4:Upper body
(I use concentrated loading):
Db incline press/incline power flies,6sets.
db Chest supported rows,6sets
PJR pullover,6sets
Incline offset grip db curl 4sets
Seated Lateral raises/Push press 4sets
Swiss ball crunches done at the end or sometimes in between sets.

Day 5:Lower body:
Leg press with various foot postions,12 sets
Chin-ups/Pull-ups 12 sets
swiss ball crunches

Day 6 and 7:Upper body
Db incline press/incline power flies,6sets.
db Chest supported rows,6sets
PJR pullover,6sets
Incline offset grip db curl 4sets
Seated Lateral raises/Push press 4sets
Swiss ball crunches done at the end or sometimes in between sets.

I use 6-10 reps for all bodyparts.


#2

so you work your upper body 3 consecutive days, then you work your lower body for two days after that then you work your upper body for 2 more days.

so basically you do 5 upperbody workouts consecutively and work the same muscles every day?


#3

I noticed that i wrote it wrong,i will edit my first post.
it should look like this :
Day one lower body.
day 2-3-4,upperbody.
Day day 5,lower body
day 6-7 upperbody.


#4

All you do for legs is the leg press? Why are chins on lower body day. And who gave you the idea to workout like this?


#5

B

Thx for the reply,i am thinking of adding db squats instead of leg presses but i keep hearing that squatting thickens the waist.is. this true?.the reason i workout like this is to recover faster while hitting the muscles more frequently.what do u suggest?


#6

before i give you advice i want to get the facts straight.

so on every upper body day you do these exercises:

Db incline press/incline power flies,6sets.
db Chest supported rows,6sets
PJR pullover,6sets
Incline offset grip db curl 4sets
Seated Lateral raises/Push press 4sets
Swiss ball crunches done at the end or sometimes in between sets.


#7

agreed haha


#8

Yes exactly,btw i do chins on lower body day coz it hits many parts and is good for back and arms


#9

I have two splits but not sure which one is better:

Option A: Back/Biceps/Legs and Chest/Delts/Triceps

Or

Option B; Back/Chest/Delts and Legs/Triceps/Biceps


#10

I though my back and arms were above my legs...


#11

look for a good program, there are tons of splits on T-Nation.

Yours doesn~t look fine.


#12

with all due respect - this program looks awful

but instead of just slating your prgram we need to get a few things straight.

What are your goals?

size, strength, sports specific, functional strength etc...

we really need to establish this before anyone starts giving you advice on programs.