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Upper and Lower+Arms Split Critique

Hi, I have one main concern for this routine. Would my arms be able to recover within 48 hours before I hit my upper body workout again?
I put arms on lower days to increase its frequency but hope to not compromise recovery

Day 1 Upper A
Bench 3x6-8
Row 3x6-8
Incline Press 3x8-10
Lat Pulldown 3x8-10
Lateral Raise 3x8-10
Reverse Fly 3x10-15
Cable External Rotation 3x10-15

Day 3 Lower A +Arms
Squat 4x4-6
Romanian Deadlift 3x6-8
Split Squats 3x8-10
Leg Extensions 3x8-10
Standing Calf 3x8-10
Barbell Curl 3x8-10
Skull Crusher 3x8-10
Dumbbell Curl 2x10-12
Tricep Pushdown 2x10-12

Day 5 Upper B
Overhead Press 3x6-8
Pull Ups 3x6-8
Dumbbell Bench 3x8-10
Row 3x8-10
Chest Flyes 3x8-10
Face Pull 3x10-15
Y Raises 3x10-15

Day 7 Lower B + Arms
Deadlift 4x4-6
Leg Press 3x6-8
Weight Lunges 3x8-10
Leg Extensions 3x8-10
Leg Curl 3x8-10
Seated Calf 3x8-10
Barbell Curl 3x8-10
Overhead Tricep Extension 3x8-10
Hammer Curl 2x10-12
Tricep Pushdown 2x10-12

Day 9 Repeat Every Other Day, Day 11, Day 13 etc

are you sure training your arms four times a week is enough? You must be able to squeeze another arms workout in there somewhere if you really try.


Hey, thanks for the response! (: So would you suggest I add in one low rep arm workout maybe on Day 5 PM?

For reference, what’s your current height, weight, and general fat level? Also, what’s your actual current goal? I’m guessing muscle size, but one never knows.

If you’re doing an upper/lower split, then do an upper/lower split. You’re basically doing back/chest/shoulders, legs/arms. Only rank beginners can get away with that (for a short time) because they don’t train with enough intensity and/or volume to do much in the back or leg sessions.

For a better laid out upper/lower split, check ABBH or Blending Size and Strength 2.0.

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na, dude. I was just having a little fun with you.

Just train your arms on your upper days. Pick one biceps exercise and one triceps exercise and do them in between your shoulder raises, so for example:

-triceps pushdowns superset with lateral raises
-hammer curls superset with rear delt flyes

I know it doesn’t sound like much but honestly that’s all you need.


x2, do this. The plan you posted will really piss off your elbows and wrists over time


Hey Thanks for the advice! (: Will put to use