I originally posted this on bb.com forums.. but didn't get any replies so I thought I may as well post it up here
I've got my diet and supps sorted so its just about the training. On a bulk currently so I'm getting 3700-4000calories daily.
Current supps: multi, fish oil, whey, CL Green MAG and Purple Wraath
It's about time I changed things up and I've been meaning to try out an upper/lower, heavy/volume split. Since I've never used I thought I should get some opinions on it and see what I can change.
Heavy days excercises will be 3sets keeping reps between 2-8, Volume will be 4-5sets per excercise with 1min rest in between each set, Reps at 8-15.
UPPER-HEAVY
Bench/Incline
Arnie Press/Military Press
Deadlift/Bent over row
Dips/Skullcrushers
Shrugs/Upright row
DB Curl
UPPER-VOLUME
Bench/Incline
Lat/Straight raises
Reverse fly
Pullups/lat pulldown
Upright row
Preacher/Isolation curl
Dips
LOWER-HEAVY
Squat
Leg Press
Lunges
Calf raise (seated and standing)
LOWER-VOLUME
Squat
Calf Raise
Lying leg curl
leg extension
Leg/calf press
Thoughts? suggestions??
Edit: Just thinking if deadlifts would fit better on lower days? Oh and main goal atm is to add some mass if that changes anything
I've got my diet and supps sorted so its just about the training. On a bulk currently so I'm getting 3700-4000calories daily.
Current supps: multi, fish oil, whey, CL Green MAG and Purple Wraath
It's about time I changed things up and I've been meaning to try out an upper/lower, heavy/volume split. Since I've never used I thought I should get some opinions on it and see what I can change.
Heavy days excercises will be 3sets keeping reps between 2-8, Volume will be 4-5sets per excercise with 1min rest in between each set, Reps at 8-15.
UPPER-HEAVY
Bench/Incline
Arnie Press/Military Press
Deadlift/Bent over row
Dips/Skullcrushers
Shrugs/Upright row
DB Curl
UPPER-VOLUME
Bench/Incline
Lat/Straight raises
Reverse fly
Pullups/lat pulldown
Upright row
Preacher/Isolation curl
Dips
LOWER-HEAVY
Squat
Leg Press
Lunges
Calf raise (seated and standing)
LOWER-VOLUME
Squat
Calf Raise
Lying leg curl
leg extension
Leg/calf press
Thoughts? suggestions??
Edit: Just thinking if deadlifts would fit better on lower days? Oh and main goal atm is to add some mass if that changes anything
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