Hello, I’ve been going to the gym for about 6 months and I recently decided to change my routine a little, focusing on a upper lower split, could you give me your opinion about it?
Monday - Upper A
Bench Press (Barbell) 4 sets • 8 reps Incline Bench Press (Dumbbell) 3 sets • 12 reps Chest Dip (Assisted) 3 sets • 12 reps Shoulder Press (Dumbbell) 3 sets • 10 reps Bicep Curl (Barbell) 3 sets • 12 reps
Tuesday - Lower A (Quadriceps) Squat (Barbell) 3 sets • 5-6 reps Leg Press (Machine) 3 sets • 10-12 reps Leg Extension (Machine) 3 sets • 12-15 reps Standing Calf Raise (Machine) 4 sets • 12-15 reps Hip Adduction (Machine) 3 sets • 12-15 reps Plank 3 sets
Wednesday - Rest
Thursday - Upper B (Lat Pulldown + Triceps) Pull-Up (Assisted) 4 sets • 6-8 reps Bent Over Row (Barbell) 4 sets • 6-8 reps Dumbbell Row 3 sets • 10-12 reps Face Pull 3 sets • 12-15 reps Lateral Raise (Dumbbell) 3 sets • 12-15 reps Triceps Rope Pushdown 3 sets • 10-12 reps
Friday - Lower B (Hamstrings and Glutes) Hip Thrust (Barbell) 4 sets • 10-12 reps Deadlift (Barbell) 4 sets • 5-6 reps Bulgarian Split Squat 3 sets • 8-10 reps Lying Leg Curl (Machine) 3 sets • 12-15 reps Seated Calf Raise 3 sets • 15-20 reps Hip Abduction (Machine) 3 sets • 12-15 repetitions Knee Raise Parallel Bars 3 sets • 8-10 repetitions
Sat and Sunday are also resting days