how to plan upper lower split
ULURULRULURU
With upper you can’t have any longer than 48 hours inbetween next time you train
Upper
2x chest movement
For upper chest I prefer an incline chest cable fly using a bench Keenan Malloy has a good tutorial for this
For the lower I would do either a flat smith press or a chest fly but do it seated for stability
2x shoulder press
I prefer doing this on a smith machine as you can choose hand placement and it’s easier make sure you don’t go to low as this will target the side delta which is unnecessary and may fatigue you
Lat pull down
Nothing to explain make sure you use a he normal wide grip if you prefer you can do weighted pull ups
Upper back row / Kelso shrug
I use t bar row but if you don’t have this you can make your own using a bench and smith machine tnf has a tutorial on his account I will usually do 1 max set of each Kelso shrug and hoper back row and about 1 warmup set
Saggital row
This is basically just a rowing movement with your elbow tucked
Side delt /rear delt
Lat raises I do these on cables as they’re more stable than free weight
Sets and reps for upper body I reccomend 1-2 sets excluding a warmup set make sure every week you ou are improving weight or reps if you aren’t progressing either lower the weight or do 1 less set
I’d aim for around 6 reps on a max set
And for warmups it doesn’t really matter but don’t over do it
Rest time about 2 mins is fine
Lower
1-2 leg press
1-2 leg extension
1 hamstring curl
2 bicep curl I will either do preacher curl or cable curl using both arms not unilateral
1hip adductor (not the gay one )
4sets of abs I personally don’t think this is too much volume this is personal preference
Once again if I have said 1-2 sets I mean 1-2 practically as much as you can do for about 4-6 reps then lighter
Obviously not including warmup
I will do another post about N.O training next
ULURULRULURU
With upper you can’t have any longer than 48 hours inbetween next time you train
Upper
2x chest movement
For upper chest I prefer an incline chest cable fly using a bench Keenan Malloy has a good tutorial for this
For the lower I would do either a flat smith press or a chest fly but do it seated for stability
2x shoulder press
I prefer doing this on a smith machine as you can choose hand placement and it’s easier make sure you don’t go to low as this will target the side delta which is unnecessary and may fatigue you
Lat pull down
Nothing to explain make sure you use a he normal wide grip if you prefer you can do weighted pull ups
Upper back row / Kelso shrug
I use t bar row but if you don’t have this you can make your own using a bench and smith machine tnf has a tutorial on his account I will usually do 1 max set of each Kelso shrug and hoper back row and about 1 warmup set
Saggital row
This is basically just a rowing movement with your elbow tucked
Side delt /rear delt
Lat raises I do these on cables as they’re more stable than free weight
Sets and reps for upper body I reccomend 1-2 sets excluding a warmup set make sure every week you ou are improving weight or reps if you aren’t progressing either lower the weight or do 1 less set
I’d aim for around 6 reps on a max set
And for warmups it doesn’t really matter but don’t over do it
Rest time about 2 mins is fine
Lower
1-2 leg press
1-2 leg extension
1 hamstring curl
2 bicep curl I will either do preacher curl or cable curl using both arms not unilateral
1hip adductor (not the gay one )
4sets of abs I personally don’t think this is too much volume this is personal preference
Once again if I have said 1-2 sets I mean 1-2 practically as much as you can do for about 4-6 reps then lighter
Obviously not including warmup
I will do another post about N.O training next
