Someone make me an upper lower split

[sub5incel125]

I dont know what to do I asked chat gpt and the minute I saw arnold press I ditched it

 

[sub5incel125]

bump

 

[sub5incel125]

send ul split

 

[MoggerGaston]

 

[sub5incel125]

bump

 

[alurmo]

send ul split

I have a very unconvential split lol
Whats ur level btw (begginner, intermediate,etc.)

 

[sub5incel125]

I have a very unconvential split lol
Whats ur level btw (begginner, intermediate,etc.)

intermediate

 

[RealNinja]

You would be better off doing PPL/arnold if you want big shoulders and arms/you train for aesthetics. Side and rear delts, biceps and triceps grow best from hitting isolations hard and with good volume. If you’re working your entire upper body in one day you aren’t going to feel like doing curls pushdowns lateral raises with max intensity because you just did bench, weighted pull ups, rows, etcetera

 

[RealNinja]

But if you really want to do an upper lower split then try to do compounds and squeeze every bit of gains out of your workout

Upper day could look like weighted pull ups, incline bench, barbell row/Tbar row/landmine row, weighted dips, military press. Dont fuck around on machines

 

[sub5incel125]

You would be better off doing PPL/arnold if you want big shoulders and arms/you train for aesthetics. Side and rear delts, biceps and triceps grow best from hitting isolations hard and with good volume. If you’re working your entire upper body in one day you aren’t going to feel like doing curls pushdowns lateral raises with max intensity because you just did bench, weighted pull ups, rows, etcetera

I’m training for strength atm

 

[sub5incel125]

But if you really want to do an upper lower split then try to do compounds and squeeze every bit of gains out of your workout

Upper day could look like weighted pull ups, incline bench, barbell row/Tbar row/landmine row, weighted dips, military press. Dont fuck around on machines

machines are actually really optimal for growth I use them for every muscle group

 

[kyrre]

Back Bi
Should Tri Neck
Chest Bi
Back Tri Neck
Should Bi
Chest Tri Neck

 

[sub5incel125]

Back Bi
Should Tri Neck
Chest Bi
Back Tri Neck
Should Bi
Chest Tri Neck

thats too much volume

 

[ey88]

Have 2 or 3 different upper days and 2 or 3 different lower days and

For upper days do

2 sets chest
2 sets shoulders
2 sets triceps
2 sets lats
2 sets upper back

For lower days do

2 sets biceps
2 sets forearms
2 sets calves
2 sets hamstrings
2 sets quads

 

[ey88]

So an example of an upper day could be

2 sets incline smith press
2 sets DB shoulder press
2 sets dips
2 sets machine row
2 sets pull-ups

All close to failure

 

[alurmo]

Have 2 or 3 different upper days and 2 or 3 different lower days and

For upper days do

2 sets chest
2 sets shoulders
2 sets triceps
2 sets lats
2 sets upper back

For lower days do

2 sets biceps
2 sets forearms
2 sets calves
2 sets hamstrings
2 sets quads

So an example of an upper day could be

2 sets incline smith press
2 sets DB shoulder press
2 sets dips
2 sets machine row
2 sets pull-ups

All close to failure

No 3 sets
Plus u really dont have to go to failure on every set lol

 

[ey88]

No 3 sets
Plus u really dont have to go to failure on every set lol

I said close to failure, so like 1 rir