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pommy80
pommy80 g Daniel Ayto
3 Post(s)
3 Post(s) Gender: Male Goal: Gain Muscle Date Joined: September 9, 2014
Posted

Hi Guys,

 

Don't normal post, however I need a bit of expert advice/guidance on my Upper/Lower split I made the other day. 4 days per week.

 

UPPER

Bench Press - 4 sets of 12 reps

Machine Fly - 4 sets of 12 reps

Bent Over Row - 4 sets of 12 reps

Lat Pulldown - 4 sets of 12 reps

Dumbbell Shoulder Press - 4 sets of 12 reps

Face Pulls - 4 sets of 12 reps

Supersets

Triceip pushdown / Dips - 3 sets of 12 reps

Barbell Curl / Reverse Curl - 3 sets of 12 reps

 

LOWER

Squats - 4 sets of 12 reps

Glue Raise - 5 sets of 12 reps

Romanian Deadlift - 4 sets of 12 reps

Calf Raises - 9 sets of 15-20 reps (3 sets of normal, toe pointing in and toes pointing out)

Good Mornings - 4 sets of 12 reps

Dropset

Ham Curl - Sets of 8,12,20

Leg Extensions - Sets of 8,12,20

 

UPPER

Incline Bench Press - 4 sets of 12 reps

Barbell Shrug - 4 sets of 12 reps

Low Cable Row - 4 sets of 12 reps

Military Press - 4 sets of 12 reps

Straight Arm Shoulder Press - 4 sets of 12 reps

Dumbbell Lat Raise - 4 sets of 12 reps

Supersets

Skullcrusher / CG Bench Press - 3 sets of 12 reps

CG EZ Bar Curl / Hammer Curl - 3 sets of 12 reps

 

LOWER

Squats - 4 sets of 12 reps

Glue Raise - 5 sets of 12 reps

Deadlift - 4 sets of 12 reps

Calf Raises - 9 sets of 15-20 reps (3 sets of normal, toe pointing in and toes pointing out)

Split Squat - 3 sets of 12 reps

Dropset

Ham Curl - Sets of 8,12,20

Leg Extensions - Sets of 8,12,20

 

ABS

Planks

Standing Oblique crunches

Bottoms Up

Back Extensions

(I've noticed my lower back fatigue first when doing abs, aim is obviously to increase lower back strength)

 

Couple of notes:

- Had my genes tested with Fitnessgenes, which recommend the high rep ranges & high volume.

- I workout in my home gym with a combination of Powetec equipment: Helps as I have no spotter. Still learning form for DL and Bent Over Rows.

http://www.powertecfitness.com/p-51-workbench-levergymtrade-wb-ls14.aspx

- I've been working out for a 12-18 months, however due to injuries (mainly Shoulder bursitis) it hasn't allowed me to stay consistent with my training.

 

Just a couple of questions to start:

Am I targeting each muscle head properly with the exercises above? Traps? Shoulders?

 

Should I include few more isolation exercises for chest/back?

 

Thanks for any help,

Daniel

 

 

TimeIsMuscle
TimeIsMuscle p Jason Lakkiss
70 Post(s)
70 Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2015
Posted

Hey Daniel! Thanks for posting this! To answer your first question in relation to exercises that target certain muscle groups you appear to have some great variation to your workouts consisting of both compound and isolation lifts. Your split routine on paper is mapped out to build your muscles.

 

Having said that personally I love discovering new exercises/variations that isolate certain muscle groups in a way that increases that TUT "time under tension" feel that is critical for muscle growth (which is my personal goal besides being strong). Therefore what I'm saying is that if your on a journey to built muscle it's always good to frequently change things; for example .... Exercises, split routines, tempo, reps etc.

 

Have you ever considered throwing in a strength based workout performing fewer reps/longer rest periods on a weight which is around 85% -90% of your max? ( just perform compound lifts once a week i.e. Squat, deadlift, bench press). This is one way to ask questions of your body and if this kind of workout is supplemented into you weekly routine it will in turn aid your hypertrophy workouts.

 

Hope this helps 💪🏻😃

Jason Lakkiss facebook: Time is Muscle twitter:@timeismuscle instagram: TIME_IS_MUSCLE youtube: timeismuscle
pommy80
pommy80 g Daniel Ayto
3 Post(s)
3 Post(s) Gender: Male Goal: Gain Muscle Date Joined: September 9, 2014
Posted
Posted By: TimeIsMuscle

Hey Daniel! Thanks for posting this! To answer your first question in relation to exercises that target certain muscle groups you appear to have some great variation to your workouts consisting of both compound and isolation lifts. Your split routine on paper is mapped out to build your muscles.

 

Having said that personally I love discovering new exercises/variations that isolate certain muscle groups in a way that increases that TUT "time under tension" feel that is critical for muscle growth (which is my personal goal besides being strong). Therefore what I'm saying is that if your on a journey to built muscle it's always good to frequently change things; for example .... Exercises, split routines, tempo, reps etc.

 

Have you ever considered throwing in a strength based workout performing fewer reps/longer rest periods on a weight which is around 85% -90% of your max? ( just perform compound lifts once a week i.e. Squat, deadlift, bench press). This is one way to ask questions of your body and if this kind of workout is supplemented into you weekly routine it will in turn aid your hypertrophy workouts.

 

Hope this helps 💪🏻😃

Thanks for the reply!

 

I currently use a temp of 1-0-2-0, again as suggested by fitnessgenes. Over the last few weeks I have been focusing on T.U.T, reducing weight but one area i've found that helps is not listening to music while working out, lol.

 

How would you supplement your suggestion in a split routine? Do you keep the isolated exercises and just alter the Compound exercises, for lets say 5x5?

 

Thanks,

Daniel

TimeIsMuscle
TimeIsMuscle p Jason Lakkiss
70 Post(s)
70 Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2015
Posted

Hi Daniel,

 

Yes this is exactly what I do and I find it has helped me make gains over the years. I don't always do a separate workout which is strength based (i.e. Deadlift, squat, bench) I often supplement them into some hypertrophy based workouts and alter the rep range/rest intervals as you correctly pointed out.

 

So for example, if I am training chest l'll start off with flat barbell bench press applying a strength based focus and then following this exercise I then drift into my hypertrophy workout.

 

I'll be uploading some videos next week featuring some of my workouts which will demonstrate what I have discussed above so keep an eye out for them bro 😃

 

Jason Lakkiss facebook: Time is Muscle twitter:@timeismuscle instagram: TIME_IS_MUSCLE youtube: timeismuscle
ScottTousignant
ScottTousignant g Scott Tousignant
45 Post(s)
45 Post(s) Gender: Male Goal: Bodybuilding Date Joined: June 6, 2015
Posted

Your program design and exercise selection looks really good. I understand that your body responds well to higher reps, but I still think it's a great idea to include some work in the low-moderate rep range to ensure that you are maximally stimulating all muscle fibers.

 

I'd suggest approximately 10% of your training be done in the 5-6 rep range, and another 10-20% in the 6-8 rep range. Then the majority of your training 70% in the 10+ rep range. Don't just limit yourself to 12 reps either. Throw in some 20 reps squats and tell me how you feel after that ;)

 

 

pommy80
pommy80 g Daniel Ayto
3 Post(s)
3 Post(s) Gender: Male Goal: Gain Muscle Date Joined: September 9, 2014
Posted

Thanks Scott & Jason for the help and guidance!

 

A question regarding the low rep ranges. Is it worth performing Isolation exercises in this rep range to mix it up? For example heavy Barbell Curls?

Or just stick to compound exercises?

 

Sorry for the noobie questions.

 

Thanks,

Daniel

TimeIsMuscle
TimeIsMuscle p Jason Lakkiss
70 Post(s)
70 Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2015
Posted

Not a problem! That what we are here to do. Yes you may do this also. I on occasion attempt a new PR on for example barbell curls or barbell close grip press using the low rep ranges. The strength based philosophy doesn't have to be confined to the deadlift, squat or bench press in my opinion 💪🏻😃

Jason Lakkiss facebook: Time is Muscle twitter:@timeismuscle instagram: TIME_IS_MUSCLE youtube: timeismuscle
muscular strength
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