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  #1  
Unread 02-17-2013, 06:31 PM
Bleh Bleh is offline
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Posts: 23
Default Would this be to much?

Currently doing upper lower which looks like this.
Upper 1 - bench press 3 - 5 sets x 5
machine press 3 sets of 5 - 8
cable rows 4 x 6 - 8
overhand pull downs 4 x 8 - 12
face pulls 2 x 10 - 15
lateral raises 3 x 8 - 15
push downs 4 x 8 - 12
db curls 4 x 8 - 12

Lower 1
Front squats 3 - 5 x 4- 6
leg press 3 x 8 - 12
Romanian deadlifts 3 x 4 - 6
leg curl 3 x 6 - 10
calf raises 4 x 6 - 10
cable crunches 3 x 8 - 15

rest

upper 2
Flat db press 3 - 5 x 6 - 8
cable flies 4 x 8 - 12
chest supported row 4 x 6 - 10
neautral grip pull downs 4 x 8 - 12
face pulls 2 x 10 - 15
lateral raises 3 x 8 - 15
push downs 4 x 8 - 12
curls 4 x 8 - 12

lower 2
Sumo deadlifts 3 - 5 x 4 - 6
front squats 3 - 5 x 8 - 12
leg extensions 3 x 10 - 15
leg curl 3 x 6- 10
calf raises 5 x 6 - 10
cable crunches 3 x 8 -15
rest
rest
repeat

I wanted to know if i added another upper body session after lower 2 would that be to much? thinking of adding
bench press 5 x 5
row 5 x 6 - 10
pull down 4 x 8 - 12
then some arm work. Will this be to much to handle ? Im thinking it wont but just want to get opinions
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  #2  
Unread 02-17-2013, 07:10 PM
Zemix Zemix is offline
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Lower days aren't horrible volume wise. Lower the calf volume and get rid of the crunches on lower day 2.

Upper days will burn you out 100%...you're doing 25-29 sets a day. Youre doing 28-30 sets on upper day 2. No way will you recover or be able to progress on all those exercises. And you're considering adding even more? Have you ever even tried this much volume before? Natural pro bodybuilders don't even do 30 sets a day on their upper days.

This is TONS of volume even for an advanced intermediate. You need to remove a lot of those sets on the upper days and only keep the main essentials/a few isolations. I say 13-18 sets is a good range of sets on an upper day.

If you want a similar split but with proper volume I can post 3dmj's upper/lower split. The guys who wrote it are all natural pro bodybuilders.

Last edited by Zemix : 02-17-2013 at 07:17 PM.
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  #3  
Unread 02-17-2013, 08:52 PM
Superlifter Superlifter is offline
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Can you post the 3djm program want to see how it is..
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  #4  
Unread 02-17-2013, 09:39 PM
Zemix Zemix is offline
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3DMJ Intermediate Generic Upper/Lower Routine (for those beyond linear progression).

Note: they don't say that you have to do DB row (just a horizontal row, the second one being DB chest supported), I just prefer DB to BB because there is less stress on the lower back.

Upper (Light)

DB incline: 4-6x6-10
DB row: 2-3x6-8
OHP: 2-3x6-10
DB row (chest supported): 2-3x12-15
Flies: 2-3x12-15
Tricep extension: 2-3x12-15
DB curl: 2-3x10-12

Lower (Heavy)

Squat: 3-5x3-5
Deadlift: 3-5x3-5
Leg Curl: 2-3x6-10
Calve Raise: 4-6x6-10

Upper (Heavy):

Bench Press: 3-5x3-5
DB row: 3-5x5-8
DB bench: 2-3x5-8
Lat pulldown: 2-3x8-12
Lateral raises: 2-3x8-12
(i added this myself) BB curl: 2x10-12

Lower (Light)

Squat: 4-6x8-12
Single leg work: 2x3-6-10
Calve raise: 4-6x6-10
Leg press: 2-3x12-15
Calve raise: 2-3x6-10
Leg extension: 2-3x12-15
Leg curl: 2-3x12-15

They also have a day 5, 6 sets of upper body work on one of your lagging body parts (if you can handle the volume/5th day). I choose to stick to the 4 days since nothing is lagging for me yet.

Last edited by Zemix : 02-17-2013 at 09:45 PM.
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  #5  
Unread 02-17-2013, 11:05 PM
Bleh Bleh is offline
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I think I saw that video zem. If did that routine would it be ok to add bench to last day ? Want to bring up chest and barbell press but I need to get double amount of pulling to pushing for posture
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  #6  
Unread 02-17-2013, 11:14 PM
Zemix Zemix is offline
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Quote:
Originally Posted by Bleh View Post
I think I saw that video zem. If did that routine would it be ok to add bench to last day ? Want to bring up chest and barbell press but I need to get double amount of pulling to pushing for posture
I think there is enough chest work given the current volume (2 chest exercises each upper day) and 2 days of upper body work. I would just increase the volume to the higher end of the set range listed on your chest exercises (you may need to keep it on the low end for other exercises if you find the volume is too much).

Last edited by Zemix : 02-17-2013 at 11:30 PM.
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  #7  
Unread 02-18-2013, 11:56 AM
slave2getFIT slave2getFIT is offline
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Quote:
Originally Posted by Zemix View Post
3DMJ Intermediate Generic Upper/Lower Routine (for those beyond linear progression).

Note: they don't say that you have to do DB row (just a horizontal row, the second one being DB chest supported), I just prefer DB to BB because there is less stress on the lower back.

Upper (Light)

DB incline: 4-6x6-10
DB row: 2-3x6-8
OHP: 2-3x6-10
DB row (chest supported): 2-3x12-15
Flies: 2-3x12-15
Tricep extension: 2-3x12-15
DB curl: 2-3x10-12

Lower (Heavy)

Squat: 3-5x3-5
Deadlift: 3-5x3-5
Leg Curl: 2-3x6-10
Calve Raise: 4-6x6-10

Upper (Heavy):

Bench Press: 3-5x3-5
DB row: 3-5x5-8
DB bench: 2-3x5-8
Lat pulldown: 2-3x8-12
Lateral raises: 2-3x8-12
(i added this myself) BB curl: 2x10-12

Lower (Light)

Squat: 4-6x8-12
Single leg work: 2x3-6-10
Calve raise: 4-6x6-10
Leg press: 2-3x12-15
Calve raise: 2-3x6-10
Leg extension: 2-3x12-15
Leg curl: 2-3x12-15

They also have a day 5, 6 sets of upper body work on one of your lagging body parts (if you can handle the volume/5th day). I choose to stick to the 4 days since nothing is lagging for me yet.
Only thing(s) I'd do differently is put squat on leg power day 3x5, and deadlifts 6-8 or a higher rep range on leg hyp day. And this is not just my opinion. I've seen logs of guys that 3dmj trains and they do it that way, I've even seen a kid do heavy deads 3 reps on leg hypertrophy days. And sure maybe if your a begginer you can get away with squatting and deadlifting on the same day, or even an experience advanced lifter with great recovery, but for the average trainee who is lifting a considerable ammount he/she is not going to be able to go heavy and push as much intensity into both lifts. I'd switch the regular deads for SLDLs or Romanian deadlifts.

I'd also add triceps on strength day as Zem added bi's. Tri's take up 2/3 of your arm!

Also on upper strength day you have bench and then DB bench press, which is essentially the same and hitting the same area of the chest, so I'd switch one to an incline db press.
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  #8  
Unread 02-18-2013, 12:21 PM
Zemix Zemix is offline
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This is only a generic template, you can make exercise substitutions etc. The main thing is to keep the main idea behind the program intact, heavy/light upper/lower. IMO deadlifts are better for maximal strength and used in a low rep range so that strength can carry over to your other movements in the hyper rep range.

Berto himself does squats and deads in the same day. And hes advanced. Its not to bad to do both considering you do nothing but that and leg curl/maybe calf work on that day. Both squats and deads are primarily lower body movements and there's no issue doing both in the same day unless you're adding tons of isolations.

But a lot of this is volume tolerance and should be adjusted based on how you recover from the routine. And all the benching will increase tricep mass.

Last edited by Zemix : 02-18-2013 at 12:36 PM.
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