New Gym Routine

[copemaxingll]

This is a 7 day U/L split designed for more of a upper body development. This routine gets 3x frequency on upper 2x on lower and 2 rest days
URLURUL - This is the basic layout

So fatigue overlap from Lower days don’t impact upper days and you get enough time in between Lower days to be able to push to maximum efficiency.

I ran this split for about a week now and have enjoyed every session and had great pumps.

This is the basic program (feel free to change the movements depending on your gym) (Also this is in no particular order and can start where ever you want)

Kelso Shrugs 2 sets
Triceps Overhead 2 set
Tricep Pushdown V-Bar 1 set
Preacher Curl 2 sets
Hammer Curls 1 set
Incline Bench 2 sets
Lat Pulldown 2 set's
Pec Deck 2 Sets
Reverse Delt Fly 3 sets
Lateral Raises 3 set
Row 2 sets
Shoulder Press 2 set
Cable wrist curl 2 set (optional)
Cable wrist extension 2 set (optional)

Leg Press (low foot placement) 2 set's
Leg Extensions 2 sets
Seated leg curls 2 sets
Adductor 2 sets
SLDLs 2 sets
Calfs 3 sets

Forearm movements are optional since you can train them with other movements in this program
Ex: Preacher Curl, Lat Pulldown, Rows, Leg extension (if your not using a seatbelt of course since when your pulling your body down ur maximizing ur forearms and it counts as an isometric/ same can be said for seated leg curls)

Volume is moderate, if you feel sore in your next upper/lower day feel free to lower the volume on the muscle group you feel sore in.

This is an easy and enjoyable beginner and intermediate split

Another high iq classic by me

 

[nazarX]

Dnr but mirin

 

[copemaxingll]

Dnr but mirin

Nigga fuck you

 

[nazarX]

Nigga fuck you
View attachment 5063620

 

[copemaxingll]

Bump wtf i spent 10 minutes on this

 

[nazarX]

Bump wtf i spent 10 minutes on this

I was the only one to react to your thread and you still Reacted me, shame on you

 

[copemaxingll]

I was the only one to react to your thread and you still Reacted me, shame on you

Cause u told me to die nigger retard

 

[nazarX]

Cause u told me to die nigger retard

Tales

 

[copemaxingll]

Tales

Boi!!

Dnr but mirin

”DNR”

 

[User772772]

Its alright

 

[copemaxingll]

Its alright

Nigga what this literally peak “Alright” kys

 

[User772772]

Nigga what this literally peak “Alright” kys

Is it the same upper day 3x?

 

[copemaxingll]

Is it the same upper day 3x?

Well yes why would u change it?

 

[User772772]

Well yes why would u change it?

because you will get bored, try and make it slightly different each day

 

[copemaxingll]

because you will get bored, try and make it slightly different each day

No point its better to consistently advance in 1 movement than keep switching it up it would be retarded

 

[User772772]

No point its better to consistently advance in 1 movement than keep switching it up it would be retarded

you said your high iq then say this

 

[copemaxingll]

you said your high iq then say this

Okay lets take this into account, every day u play a game and every week or so u keep changing your sense so u can never master one sense, would that be smart? Or retarded

 

[User772772]

Okay lets take this into account, every day u play a game and every week or so u keep changing your sense so u can never master one sense, would that be smart? Or retarded

not how the gym works retard , you can plateu on some lifts so that is why you switch it up

 

[copemaxingll]

not how the gym works retard , you can plateu on some lifts so that is why you switch it up

Which is an issue outside the gym if you plateau cut down the sets increase recovery and eat more

 

[User772772]

Which is an issue outside the gym if you plateau cut down the sets increase recovery and eat more

or u can stop being a faggot and switch up your days also whats the point of cutting down sets? what you gonna do 1 set of everything then???

 

[copemaxingll]

or u can stop being a faggot and switch up your days also whats the point of cutting down sets? what you gonna do 1 set of everything then???

Ur so retarded nigga cutting down some movements to 1 set is beneficial for recovery. As long as your going heavy and controlling ur reps and getting in 4-6 reps on movements ur gonna make progress

 

[User772772]

Ur so retarded nigga cutting down some movements to 1 set is beneficial for recovery. As long as your going heavy and controlling ur reps and getting in 4-6 reps on movements ur gonna make progress

Fucking tiktok knowledge i can tell you wear baggy compression tops

 

[copemaxingll]

Fucking tiktok knowledge i can tell you wear baggy compression tops

Nigga ur so retarded its not tiktok knowledge if i have been doing this for 2 years

 

[combatingNorwooding]

you said your high iq then say this

He’s right

 

[User772772]

He’s right

how

 

[User772772]

Nigga ur so retarded its not tiktok knowledge if i have been doing this for 2 years

wow congrats youve wasted 2 years

 

[copemaxingll]

wow congrats youve wasted 2 years

Ur so retarded my progress in the gym has been amazing and enjoyable

 

[User772772]

Ur so retarded my progress in the gym has been amazing and enjoyable

well its been 2 years you gonna make good progress and your split isnt that bad and you said you have only been doing this for 1 week.....Just saying bro your going get bored and plaute on your lifts just fucking change the days up

 

[copemaxingll]

well its been 2 years you gonna make good progress and your split isnt that bad and you said you have only been doing this for 1 week.....Just saying bro your going get bored and plaute on your lifts just fucking change the days up

The split is new but the training style isnt, and nigga the gym is supposed to be boring its not a fucking dopamine rush, their is a reason the gym makes people disciplined, grow a brain please

 

[User772772]

The split is new but the training style isnt, and nigga the gym is supposed to be boring its not a fucking dopamine rush, their is a reason the gym makes people disciplined, grow a brain please

worst take oat, everyone who does UL has different days for each Upper and lower "and nigga the gym is supposed to be boring its not a fucking dopamine rush, their is a reason the gym makes people disciplined, grow a brain please"

 

[copemaxingll]

worst take oat, everyone who does UL has different days for each Upper and lower "and nigga the gym is supposed to be boring its not a fucking dopamine rush, their is a reason the gym makes people disciplined, grow a brain please"

Please name them

 

[User772772]

Please name them

go search up online retard, im not gonna go give you names of people

 

[copemaxingll]

go search up online retard, im not gonna go give you names of people

“I cant name anyone so im just gonna tell you to google them” nice argument ur a fucking retard please stop educating niggas about the gym

 

[User772772]

“I cant name anyone so im just gonna tell you to google them” nice argument ur a fucking retard please stop educating niggas about the gym

jacob oestreicher

 

[User772772]

“I cant name anyone so im just gonna tell you to google them” nice argument ur a fucking retard please stop educating niggas about the gym

ur a retard you think im gonna remebeer people who Do Upper and Upper B

 

[copemaxingll]

jacob oestreicher

1 tiktok search just to prove you wrong please stop trying

 

[User772772]

1 tiktok search just to prove you wrong please stop trying

this man goes back on his words every video he made a video about Upper A and Upper B too

 

[copemaxingll]

this man goes back on his words every video he made a video about Upper A and Upper B too

Okay so i just showed u a recent video of him saying its retarded, point disproven upper a and upper b is a stupid concept and just goes against U/L

 

[copemaxingll]

@User772772

Even more recent video

 

[User772772]

Okay so i just showed u a recent video of him saying its retarded, point disproven upper a and upper b is a stupid concept and just goes against U/L

Bro upper A and Upper B are prtically the same you just change the order im not talking about 2 complety different days, is aid your gonna get bored of doing the same excerises in the same order if your doing it 3x a week, so sometimes when you see that your not progressing on preacher curls you switch to bayesian curls or smth just an example i used to run ULx3 and it got boring very fast

 

[copemaxingll]

Bro upper A and Upper B are prtically the same you just change the order im not talking about 2 complety different days, is aid your gonna get bored of doing the same excerises in the same order if your doing it 3x a week, so sometimes when you see that your not progressing on preacher curls you switch to bayesian curls or smth just an example i used to run ULx3 and it got boring very fast

Hey so nigga if you read my original post it litterly says

(Also this is in no particular order and can start where ever you want)

 

[User772772]

Hey so nigga if you read my original post it litterly says

Thats not good tho you aint gonna start with triceps are you?

 

[copemaxingll]

Thats not good tho you aint gonna start with triceps are you?

Well if someone has a brain they wont i usaly start with incline smith

 

[Mainlander]

Upper rest rest repeat mogs

 

[copemaxingll]

Upper rest rest repeat mogs

URU repeat mogs more

 

[Mainlander]

URU repeat mogs more

If u can recover it sure

 

[copemaxingll]

If u can recover it sure

On upper day if ur running low volume u can do higher frequency since you can recover in 1 rest day

 

[Mainlander]

On upper day if ur running low volume u can do higher frequency since you can recover in 1 rest day

Im dont 15 sets for my upper workout

might try only rest day tbh

 

[copemaxingll]

Im dont 15 sets for my upper workout

might try only rest day tbh

Send ur upper day