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  • Upper/Lower Rep Scheme - help

    Switching to a new routine next week and need some help with the rep scheme .... goal is to continue putting on mass and increasing strength ... what do you guys/gals think would be the way to go? any suggestions on changing up the routine are welcome also ... thanks

    Upper A
    Hammer Pull Ups 3 x 8
    Incline Bench Press 3 x 8
    One Arm Row Variation 2 x 8
    Weighted Dips 2 x 8
    Straight Bar Curl 3 x 8 (superset)
    DB Overhead Press 3 x 8 (superset)

    Upper B
    Wide Grip Pull Ups 3 x 8
    Flat Bench Press 3 x 8
    V-bar Pulldowns 2 x 8
    Face Pulls 3 x 8
    Hammer Curl 3 x 8 superset
    DB Skullcrushers 3 x 8 superset

    Lower A
    Squat 4 x 10
    Leg Press 3 x 10
    Lunge 1 x 10
    Standing Calf Raise 2 x 10
    Cable Rope Crunches 2 x 15
    Plate Side Bends 2 x 15 (superset)
    Hanging Leg Raises 2 x 15 (superset)

    Lower B
    Front Squat 4 x 10
    Deadlift 3 x 10
    Lunge 1 x 10
    Seated Calf Raise 2 x 10
    Cable Rope Crunches 2 x 15
    Plate Side Bends 2 x 15 (superset)
    Hanging Leg Raises 2 x 15 (superset)
    jdouchebag for president

  • #2
    bump

    so after doing some research, I've modified my upper/lower and redefined the reps that I plan on doing ...

    ME Upper + Cardio: (Monday)
    ME Press variant----------3-5RM (Flat/Incline/Decline BB Bench)
    Vertical pull variant-------3x8 (Pullups/Pulldowns)
    RE Press variant----------3x6-8 (Dips/Military/Shoulder Press Variant/Flat/Incline/Decline DB)
    Row variant--------------3x8 (Pendlay/Yates/T-bar)
    Triceps------------------3x6-8
    ***superset***
    Biceps-------------------3x6-8
    Abs----------------------4x12


    ME Lower A: (Tuesday)
    ME Squats-----------------5RM (ATG)
    Forward Barbell Lunges----3x8-15
    Leg curls-----------------3x6-10
    ***superset***
    Seated Calf Raises--------3x15


    RE Upper+ Cardio: (Thursday)
    RE Press Variant----------3x6-8 (Dips/Military Press Variant/Flat/Incline/Decline DB)
    Vertical pull variant-------3x6 (Pullups/Pulldowns)
    RE Press Variant----------3x6-8 (Dips/Military/Shoulder Press Variant/Flat/Incline/Decline DB)
    Row variant--------------3x8-10 (Pendlay/Yates/T-bar)
    Triceps------------------3x6-8
    ***superset***
    Biceps-------------------3x6-8
    Abs----------------------4x12


    ME Lower B: (Friday)
    ME Deadlift---------------5RM (Conventional)
    Single leg squats----------3x8-15
    Leg extention-------------3x6-10
    ***superset***
    Seated Calf Raises--------3x15
    Shrugs--------------------3x15

    Cardio: (Saturday/Sunday)


    Bicep and Tricep Exercises will be picked from any of the following:
    DB Curls, DB Hammer Curls, Single Arm Low Cable Curls, Straight Bar Low Cable Curls, CGBP, Overhead DB Extensions, Cable Pressdowns, Skullcrushers

    my short-term goal is simply to maintain the muscle mass that I gained during my green mag log, but to also lose some of the additional fat that I put on during those two months (hence the cardio 3-4 days) .... I've already started lowering my calories a little bit to help with this


    any and all comments are appreciated
    jdouchebag for president

    Comment


    • #3
      looks good to me, how much muscle mass did u gain durning GM?
      Black Hole Review
      http://controlledlabsforum.com/showthread.php?t=1309

      Comment


      • #4
        ....

        I like it....A lot! Very similar to what I'm doing at the moment.
        Supplements.net Board Rep

        Quality, Supplements at Great Prices.

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        • #5
          read this higher-faster-sports.com its s &c coach kelly baggets site
          no bs bodybuilding is the artcle
          while cutting using that program i have put 20 lbs on my 3 rm squat and broke mutilple other prs inculding deadlift in 6 weeks
          i am really happy with it
          Owner of Fitness Paramount Personal Training

          Comment


          • #6
            Originally posted by Littlefry
            looks good to me, how much muscle mass did u gain durning GM?
            http://www.controlledlabsforum.com/s...&postcount=145

            Originally posted by haiz69
            I like it....A lot! Very similar to what I'm doing at the moment.
            can you post or link your current split? how's it different from what I'm about to do?

            Originally posted by adoniscomplex
            read this higher-faster-sports.com its s &c coach kelly baggets site
            no bs bodybuilding is the artcle
            while cutting using that program i have put 20 lbs on my 3 rm squat and broke mutilple other prs inculding deadlift in 6 weeks
            i am really happy with it
            i'll take a look at it ... thanks
            jdouchebag for president

            Comment


            • #7
              14 lbs in 2 months
              damn thats amazing
              Owner of Fitness Paramount Personal Training

              Comment


              • #8
                ...

                Lower #1

                Squats
                RDL’s
                Leg Press
                Lunges
                Leg Extensions
                Shrugs
                Calf Raises
                Abs

                Lower #2

                Deadlifts
                Hack Squat
                One Legged Extensions
                Leg Curls
                Shrugs
                Calf Raises
                Abs

                Upper #1

                Incline DB Press
                Chin-ups
                DB Shoulder Press
                BB Row
                Standing Bicep Curls
                Triceps Pushdown
                Lat Raises

                Upper #2

                Flat BB Bench Press
                Pullups
                Military Press
                Row Variation (I do seated here)
                Dips
                Preacher Curls
                Lat Raises
                Supplements.net Board Rep

                Quality, Supplements at Great Prices.

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