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