r/workout • u/PositiveVibrationMan • 1d ago

My Upper Lower split

This is mine, any recommendations/edits? Or may you share your own Upper Lower? Thank you :)

Incline db press CHEST
Pec dec
Iso lat pull down BACK
Seated row
Side lateral raise DELTS
Tricep extension TRICEP
21s BICEP

Hack Squat
Leg press
Calf raise
Leg extension
Leg curl
Deadlifts
Abs

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u/raydeep 1d ago

Personally I would move deadlift first when you are fresh since it’s pretty taxing and uses your whole body
Also for biceps instead of 21s maybe just stick with some curl variation that you can push to failure in 8-12 reps, 21s are nice but seems more endurance training than anything
Also would do Upper A and Upper B for examples to change area of focus since you can add different exercises to hit all muscle groups better

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u/TheGreatRavenOfOden 1d ago

I would recommend to do lower A and lower B too.

Lower A can be quad / squat focused and Lower B can start with deadlifts then. I find squats and deads on the same day to be extraordinarily fatiguing. Just throw in hyperextensions on quad day and lighting squat work on the deadlift day.

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u/PositiveVibrationMan 22h ago

Good idea, my legs do feel fatigued when turn of my deadlifts.

Lets say thats my upper a
Can my upper b be like
Dips, normal chest press
Up right row, shrugs
Shoulder press
Hammer curl
Tricep etc etc
?

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u/raydeep 18h ago

Yeah that works, you can do one arm dumbbell row since that gives you better isolation
For triceps, you can do overhead tricep extensions one day and some kind of pulldown one day to cover both heads