T Nation

Upper Lower Split Critique


#1

front squat 1 x 2 1 x 6-8
leg press 1 x 6-10 1 x 20-30
power shrug max 1 x 4-6 2 x 10-15
standing calve raise 1 x 10-15
leg curl 3 x 8-12
quad extension 3 x 8-12

incline bb 1 x 2 1 x 10
underhand cable row 1 x 6-8 1 x 8-12
incline flies 2 x 8-12
pullups 3 x bw max reps lat pulldown 1 x 12-15
reverse pec dec 2 x 12-15
hammer curl top set 6 reps
dips bw x 3 sets
preacher curl 2 x 10-12

sumo deadlift 1 x 2 1 x 10
rdl 2 x 10-20
hack squat 1 x 10 1 x 12-15
power shrug max 1 x 5 2 x 10-15
standing calve raise 1 x 10-15
quad extension 2x15
single leg curl 2x15

btn smith press 1 x 2 1 x 10-12
db row 1 x 6-10 1 x 10-15
laterals 3 x 12-15
machine pullover 2 x 10-12
rear delt 3 x 15
incline skullcrusher 1 x 8-10 1 x 15
db curl 2 x 8-12
rope overhead extension 2 x 12-15


#2

looks ok to me. The workouts'll be quite long, particularly the upper days, but that's just always the way with upper/lower splits. You could superset antagonist muscles to get it done a bit quicker.