[Thomas Arnett]

@aellonfol very good article, training heavy on a compound squat movement just promotes my back pain so what would you suggest?

[Thomas Arnett]

Upper today, back was feeling good at the the start got a little weird towards the end but noting to bad.

smith chest supported row
90/10, 80/13

Neutral drip pull down
100/9 , 85/12

Machine row (unilateral)
90/5 , 70/9

Chin up
Bw/6 , band assisted/9

Incline Db press
55/6 45/10

Machine shoulder press
80/5 , 66/8

Close grip smith press
105/7 , 90/10

Single arm cable kickback
15/10 , 10/12

Cuff laterals (lying)
25/16 , 30/6 , 12/18

[Thomas Arnett]

Yes for shure, the plan hasn’t really started yet only one real workout in so not shure yet but I’ll keep it updated once I start.

[Thomas Arnett]

Been having some on going back pain that comes and goes just getting to the point where I think back squats are out of the picture for awhile, I’ve gone to a therapy doctor and all not shure what to do, I’ve taken the last two days off to let it rest up and I’ll get back into it and see how it feels, it seems that spinal loading exercises seem to aggravate it the most.

[Thomas Arnett]

Training with a friend of mine here recently, he’s on a ppl split decided to train with him to get experience, so after this week Ill start my U/L routine.

[Thomas Arnett]

Yes the only thing I can see that would be maybe a problem is upper 3 I have rack pulls then bb squats on the lower day but I have a rest day between them

[Thomas Arnett]

@youngoscar the only thing I was thinking about was the lower back loading from the rack pulls and the workouts around it? Thoughts?

[Thomas Arnett]

Ok thanks man I appreciate it

[Thomas Arnett]

Mon: upper 1
Tue: rest
Wed: Lower 1
Thurs: rest
Fri : upper 2
Sat: lower 2
Sun : rest
Etc ect

Upper 1 – all sets to absolute failure

All tempos are 3-0-1-0

This is a three second eccentric , no pause into a one second concentric , with no pause before starting the eccentric again

barbell press ,
1 set of 5-9 reps , 1 set 10-15

Smith machine shoulder press ,
1 set of 5-9 reps, 1 set 10-15

Dips :
1 set of 5-10 reps with added weight , rest until have regained breath and then perform a body weight set to failure

Cable Overhead Tricpt extension
1 set 8-12, 1 set 12-15

Wide grip chin ups ,
1 set of 8-12, 1 set 12-15

Bent over barbell row (Smith Machine)
1 set 5-9, 1 set 10-15

Lat Pulldown (w/incline bench) ,
1 set 8-10, 1 set 10-15

Cable Row ,
1 set 8-12, 1 set 12-15

lying Cable Cruciffix ,
1 set 10-15, 1 set 15-20

Upper 2

Smith machine chest supported row
1 set 6-9, 1 set 10-15

neutral grip pulldown
1 set 8-12, 1 set 12-15

Chest Supported Row Machine
1 set 6-9, 1 set 10-15

Assisted Chin-up
1 set 8-12, 1 set 12-15

Incline DB Press
1 set 6-9, 1 set 10-15

Machine shoulder press
1 set 6-9, 1 set 10-15

Close Grip Smith Press
1 set 6-9, 1 set 10-15

Cable Tricep Kickback
1 set 8-12, 1 set 12-15

Crusifix lateral raise
3 set 12-15

Upper 3

Incline Smith
1 sets 5-9, 1 set 10-15

Dumbell Shoulder Press
1 sets 5-9, 1 set 10-15

Neutral Narrow Grip DB press ,
1 sets 6-9, 1 set 10-15

Cable Single arm pushdown
2 sets 12-15

Narrow Pulldown machine
1 set 8-12, 1 set 12-15

Chest supported DB row (single arm)
1 set 8-12, 1 set 12-15

Assisted Pull up- overhand grip
1 set 8-12, 1 set 12-15

Rack Pull
1 sets 6-9, 1 set 10-15+

Lateral delt machine raise
3 sets 10-15

Lower 1-

Single Arm DB Preacher , 2 sets of 10-15

Barbell curls, 1 sets 6-10, 1 set 10-15

Seated calf raises: 2 set of 8-12 reps to failure, rest 90 seconds and perform 1 set of 20 reps to failure ,

Machine Squat , 1 set of 5-9, 1 set of 10-15

Leg Press (High & Wide), 1 set of 8-12, 1 set of 15+

Leg extensions, 2 sets 15-20

Seated Hamstring Curl

Adductor, 2 sets 12-15

Stiff leg Deads (banded) 1 set 5-9, 1 set 10-15 (stick to lower reps)

45 degree glute extention, 1 set 8-12, 1 set 12-15 (set setting on lowest hole)

Lower 2
calf press
2 sets of 8-12 reps to absolute failure, then a third set set of 20 reps to absolute failure

Alternate dumbell curl (against wall) ,
2 sets of 8-12, 12-15

Seated Cable Curl
2 sets, 8-12, 12-15

Front squat ,
1 set of 5-9, 1 set 10-15

Single Leg-Leg Press,
1 set 6-9, 1 set 10-15

Split Squat,
2 sets 12-20 reps

glute ham raise on the latpull down.
2 sets of body weight for max reps, 2 minutes rest between sets

Glute Bridge
2 sets 8-12

Single Leg Seated Ham
1 set 8-12, 1 set 12-15

Abductor
1 set 8-12, 1 set 15+

Lower 3

Standing Calf Raise
2 set 10-15, 1 set 20+

Prone Single arm Spider curl
1 set 8-12, 1 set 15+

Cable Curl
1 set 8-12, 1 set 15+

Leg Extentions
2 sets 12-15+

BB Squat/ front squat
1 set 5-9, 1 set 10-15

leg press (Wide)
1 set 6-9, 1 set 15+

Seated Ham curl
1 set 8-12, 1 set 12-15

Dumbell RDL
1 set 6-9, 1 set 10-15

DB Ham Curl
2 sets 10-15

Adductor//Abductor 2 sets 8-12, 15+

[Thomas Arnett]

I’ve designed an upper lower if you all wouldn’t mind critiquing it

[Thomas Arnett]

I’m currently natural @aellonfol but it’s a consideration but way to early to tell

[Thomas Arnett]

Yes very true, and I do enjoy training like this

[Thomas Arnett]

Just from reading in the other forums it just seems Jordan would have an intermediate using a U/L or full body still. Just another question I had.

[Thomas Arnett]

Yes if that’s what will bring the most lean tissue

[Thomas Arnett]

Would that still be optional even though I’ve only trained for 2 years and I’m really not strong at all