[Arron Matassa]

Rotation Two

Upper One

Incline DB Press
Set 1: 30kg x 9
Set 2: 25kg x 15

Incline Fly
Set 1: 12.5kg x 12

OH Press
Set 1: 50kg x 3 (lighter next time)
Set 2: 40kg x 10 (lighter next time)

Lateral DB Raises
Set 1: 5kg x 15

Pull Down
Set 1: 65kg x 9
Set 2: 50kg x 12

Hammer Strength ISO Row
Set 1: 30kg PS x 12

Rear Delt Fly
Set 1: 5k x 15

BB Curls
Set 1: 20kg x 9
Set 2: 15kg x 12

Single Arm Triceps Pull Down
Set 1: 15kg x 5 (lighter next time)
Set 2: 5kg x 15

[Arron Matassa]

Lower Three

Linear Leg Press
Set 1: 100kg x 8
Set 2: 80kg x 12

Leg Extension Machine
Set 1: 52.5kg x 12

Lying Hamstring Curl
Set 1: 35kg x 9
Set 2: 20kg x 15

DB RDLS
Set 1: 22.5kg x 12

Donkey Calf Raise Machine
Set 1: 40kg x 5
Set 2: 20kg x 12

Adductors
Set 1: 115kg x 9
Set 2: 105kg x 15

[Arron Matassa]

Upper Three

Incline Smith Press
Set 1: 50kg x 9
Set 2: 30kg x 15

Incline Plate Loaded Fly SUB C.Cross Over
Set 1: 8.75kg x 15

Seated Shoulder Press Machine
Set 1: 30kg x 9
Set 2: 20kg x 15

Cable Lateral
Set 1: 3.75kg x 15

Fixed Pull Down
Set 1: 68kg x 9
Set 2: 54kg x 12

DB Row
Set 1: 30k x 9 (lighter next time)

Face Pulls
Set 1: 8.75kg x 15

Hammer Strength Curl Machine
Set 1: x 8.75kg x 9
Set 2: x 5kg x 12

Triceps Extension Machine
Set 1: 46kg x 9
Set 2: 32kg x 15

[Arron Matassa]

Lower Two

Hack Squat
Set 1: 60kg x 9
Set 2: 40kg x 15

Leg Extension
Set 1: 50kg x 15

Seated Hamstring Curl
Set 1: 60kg x 9
Set 2: 50kg x 15

BB RDL
Set 1: 50kg x 12

Toe Press
Set 1: 30kg x 9
Set 2: 15kg x 12

Adductors
Set 1: 115kg x 9
Set 2: 105kg x 15

[Arron Matassa]

Upper Two

Incline BB Press
Set 1: 60kg x 8
Set 2: 40kg x 12

Pec Dec
Set 1: 20kg x 15

Seated DB Press
Set 1: 30kg x 3
Set 2: x 22.5kg x 12

Lateral Machine Raises
Set 1: 11kg x 15

Dual Pulley Pulldown
Set 1: 23.5kg x 9
Set 2: 20kg x 15

Seated Cable Row
Set 1: 47kg x 12

Single Arm Rear Delt Cable Fly
Set 1: 3.5kg x 15

Hammer Curls
Set 1: 15kg x 9
Set 2: 10kg x 12

Single Arm Triceps Extensions
Set 1: 10kg x 9
Set 2: 7.5kg x 12

[Arron Matassa]

Lower One

Pendulum Squat
Set 1: 40kg x 9
Set 2: 20kg x 15

Leg Extension
Set 1: 50kg x 12

Standing Hamstring Curl
Set 1: 10kg x 9
Set 2: 5kg x 15

DB RDL
Set 1: 25kg x 12

Calf Extension Machine
Set 1: 70kg x 9
Set 2: 50kg x 15

Adductors
Set 1: 135kg x 9
Set 2: 105kg x 15

[Arron Matassa]

I am having the same issue both on mobile and laptop

[Arron Matassa]

Rotation One

Upper One

Incline DB Press
Set 1: 30kg x 5
Set 2: 25kg x 12

Incline Fly
Set 1: 12.5kg x 10

OH Press
Set 1: 40kg x 9
Set 2: 30kg x 12

Lateral DB Raises
Set 1: 5kg x 15

Pull Down
Set 1: 57kg x 9
Set 2: x 40kg x 15

Hammer Strength ISO Row
Set 1: 20kg x 12

Rear Delt Fly
Set 1: 5kg x 12

BB Curls
Set 1: 20kg x 9
Set 2: 20kg x 5

Single Arm Triceps Pull Down
Set 1: 10kg x 9
Set 2: 5kg x 12

[Arron Matassa]

Okay I think I got it now!

Thanks for your patience

Let me know what you think of exercise selection and sets.
————————————————————————————————

Upper One

Incline DB Press x 2
Incline Fly x 1
OH Press x 2
Lateral DB raises x 1
Pull Down x 2
Hammer strength ISO row x 1
Rear Delt Fly x 1
BB Curls x 3
Single Arm Triceps Pull Down x 2

Lower One

Pendulum Squat x 2
Leg Extension x 1
Standing Hamstring Curl x 2
DB RDL x 1
Calf Extension Machine x 3
Adductors x 2

————————————————————————————————

Upper Two

Incline BB Press x 2
Incline Pec Dec x 1
Seated DB Press x 2
Later Machine Raises x 1
Dual Pulley Pulldown x 2
Seated Cable Row x 1
Rear Delt Cable Fly x 1
Hammer Curls x 3
Single Arm Triceps Extensions x 2

Lower Two

Hack Squat x 2
Leg Extension x 1
Seated Hamstring Curl x 2
BB RDL x 1
Toe Press x 3
Adductors x 2

————————————————————————————————-

Upper Three

Incline Smith Press x 2
Incline Plate Loaded Fly x 1
Seated Shoulder Press Machine x 2
Cable Lateral x 1
Fixed Pull Down x 2
DB Row x 1
Face Pulls x 1
Hammer Strength Curl Machine x 3
Triceps Extension Machine x 2

Lower Three

Linear Leg Press x 2
Hammer Strength Leg Extension Machine x 1
Lying Hamstring Curl x 2
Good Mornings x 1
Donkey Calf Raise Machine x 3
Abductors x 2

[Arron Matassa]

Definitely get it posted once you’ve got it & we can all check it over 🤝

Okay so I watched the video but I still don’t get the structure of the actual workout itself.

I take from JPs comment that

Upper will follow this structure

1 x OH press
2 x Flat press
2 x Laterals
2 x Push Downs
2 x Lat work
2 x Upper back work
1 x Reverse pec deck

Now I need to make 3 x variations of this work out?

This is where I am completely lost.

Lower – This a complete guess of the structure

2 x Hamstring curl
2 x Quad focus Movement
1 x Leg extension
1 x RDL
3 x Calf movement
2 x Adductors

Let me know if that’s right and I will follow this structure to create the 3 x variations of UPPER/LOWER.

Thanks for all the help!

[Arron Matassa]

Hi bud to add to what Jordan has said also, if you check out the TBJP Jordan Peters YouTube channel JP breaks down in full how you can go about setting up your upper lower split which I feel will help give you some more context too

Hey Mark, thanks for the advice. I will give that a watch and post the workout plan I make in this thread. Any feedback on it would be welcomed

[Arron Matassa]

2-3 sets a body part , start with weaknesses . Exact same

Perfect thanks mate!

[Arron Matassa]

2-3 sets a bodypart , don’t do compound tricep as the pec involvement drives thag volume up too much . Start with weaknesses

Example

1 set overhead press

2 sets flat press

2 sets laterals

2 sets Pushdown

2 sets lat work

2 sets upper back

1 set reverse pec dec

Thanks JP! What about legs? What’s the blue print for them

[Arron Matassa]

Heavy Upper & Light Legs Blueprint V.1
1 X Incline Dumbbells– 30kg x 9 SUB incline press machine 60kg x 8
1 X Military press– 47.5kg x 8
1 X BB overhead Triceps press– 30kg x 5
1 X Lat Pull down– 77kg x 6
1 X Chest Support Machine Row – 55kg x 9 SUB Mid hammer strength row 30kg x 5
1 X Skull Crushers – 15kg x 9
1 X Dumbbell Curls – 15kg x 8

All leg exercises 15-20 reps
1 X Seated Hamstring curl 55kg x 20
1 X Adductors 105kg x 15
1 X Barbell Squat 60kg x 17
1 X Leg Extension 35kg x 15
1 X Machine Calf Extensions 65kg x 17

[Arron Matassa]

Heavy Legs & Light Upper Blueprint V.1
1 X Seated Hamstring curl – 80kg x 6
1 X Adductors – (Tempo: 2-2-2) 145kg x 9
1 X Barbell Squat – 90kg x 9
1 X Leg Extension – 75kg x 5
1 X Machine Calf Extensions – 85kg x 9

All Upper exercises 15-20 reps
1 X Incline Dumbbells 22.5kg x 20
1 X Military Press 35kg x 16
1 X BB O.H Triceps press 25kg x 15
1 X Lat Pull Down 57kg x 15
1 X Chest Support Machine Row 40kg x 16 SUB DB row 20kg x 9
1 X Skull Crushers 10kg x 20
1 X Dumbbell Curls 10kg x 15