Upper/Lower Split Critiques Please

Training Bodybuilding
1

Hey guys I’m knew here. Hi.
If you could critique my new workout that would be great, thanks in advance.
Would going through this 3 times a week be too much?

Day 1 Upper Body.

CHEST
Bench Press (4x12,10,8,6)
Flys (4x12,10,8,6)

BACK
Chins or Wide Grip Pulldowns (4x10-12)
One Arm Dumbbell Row (4x8-10)

SHOULDERS
Arnold Press (3x8-10)
Side Raise (3x8-10)
Reverse Flys(3x8-10)

BICEPS
Bent Bar Curls (4x8-10)

TRICEPS
Dips/Triceps Press Machine (4x12)
Pulley Pushdowns (4x10)

Day 2 Lower Body

Squat (4x12, 10, 8, 6)
Stiff Legged Deadlift (4x10)

Leg Extensions (3-4x10)
supersetted with
Leg Curls (3-4x10-12)

Standing and/or Calf Raises (4xMax)

2

You do this twice a week? For how long are you working out?

3

Well I haven’t done the upper yet I’ve only just started it and I did legs today it took about an hour. I’m not sure whether to do it twice a week or three times.

4

Work out 4 times a week. Monday - Upper Tuesday - Lower Thursday _ Upper Friday - Lower

You should do deadlifts for your back (but only once a week

Stop doing 4X… do 2X of each exercise going just one rep short of failure (lift until that last very hard rep but don’t miss a rep)

Rep range and exercise choice is OK but you should do Incline Presses and Push-ups are sure-fire to build mass (may wanna ditch flys)

Ditch leg extensions for lunges or leg presses

Rest periods should be high (2-3 minutes)

Put these guidelines into this workout and do it for 6 weeks. Eat big, sleep well, lift heavy and your settled to gain serious mass

5

[quote]Mankar wrote:
Well I haven’t done the upper yet I’ve only just started it and I did legs today it took about an hour. I’m not sure whether to do it twice a week or three times.[/quote]

You should alternate workouts on a Monday/Wednesday/Friday schedule, although I think this type of split is less than optimal for bodybuilding purposes. But if you are a beginner you will do well training like this for a while. Once you gain noticeable strength and size you will need to split up your upper body a little more.

Remember to eat enough to actually gain weight.