T Nation

What Routine to Do Next?


#1

So for the last seven weeks I have been doing a full body routine which can be seen at :
http://www.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/shotgun_method_log?pageNo=0#2558401

It consisted of three-four exercises, upper body push/pull, and lower body push/pull. It worked really well for my legs, I progressed from squatting 152pounds for 5 reps to squatting 183 for 9 in a super-squat-few-breaths in between fashion. I also broke my old deadlift record of 240, I just pulled 295.

The same cannot be said for my upper body, my pullup numbers and inline bench press seemed to stall. Suggestions? I was thinking of starting a upper/lower split to give my upper body a bit more attention.


#2

I’m thinking something like one full body routine, and one split routine a week.

Leg Day:
Speed deadlifts 60%1rm for 6x2
Front squats 5x4
Lunges or split squats 3x12
Heavy core work

Upper body day:
Clean+Split jerk 3x5
Dips 3x5
Incline DB rows 3x8
Incline DB BP 3x8
Rear delt flyes 3x12

Full Body
Rack pulls 2x6
Incline flies 3x15
Face pulls 3x15


#3

your still kind of a beginner aren’t you?

I would reccomend a simple body split with a moderate amount of volume.