LOWER
4 sets squats
3 sets lunges
3 sets leg extensions
4 sets leg curls
3 sets stiff legged deadlifts
UPPER
4 sets flat bench press
3 sets barbell rows
3 sets shoulder press
3 sets lat pulldowns
2 sets rope pulldowns
2 sets barbell curls
Splits like this are hard to rate just because of no defined intensity or goals. If you’ve gone from doing nothing to doing this, it will surely be an improvement, but beyond that, it is hard to say.
With that in mind, allow me to lightly critique. First off, you have no standard deadlift, which I think should be included, maybe instead of squat on one of your lower days. Secondly, I would probably reverse order OHP and bench on one of those days as well. And maybe on alternating days, do barbell for one and dumbell for the other and vice versa.
Like I said, not knowing your goals, or whether your sets are 3x8 at 50% max vs 70% max, and stuff like that it is hard to judge. Good luck.
[quote]Ecchastang wrote:
Splits like this are hard to rate just because of no defined intensity or goals. If you’ve gone from doing nothing to doing this, it will surely be an improvement, but beyond that, it is hard to say.
With that in mind, allow me to lightly critique. First off, you have no standard deadlift, which I think should be included, maybe instead of squat on one of your lower days. Secondly, I would probably reverse order OHP and bench on one of those days as well. And maybe on alternating days, do barbell for one and dumbell for the other and vice versa.
Like I said, not knowing your goals, or whether your sets are 3x8 at 50% max vs 70% max, and stuff like that it is hard to judge. Good luck.[/quote]
Well I’m basically trying to lose weight right now; get down to around 10-12% body fat FIRST seeing that I’m around 16-18% body fat right now. So I’m looking to at least maintain my current strength for the duration of the cut. Once I’m lean enough, I’ll probably hop on PHAT or Push Pull Legs while bulking.
LOWER
squats
lunges
leg extensions
leg curls
stiff legged deadlifts
UPPER
flat bench press
barbell rows
shoulder press
lat pulldowns
rope pulldowns
barbell curls
How many user names on this site do you have by now? By my count, this is either your third or fourth.