Hey, wanted to ask you guys how to structure lower for my girlfriend for ofcourse bigger glutes!
Her schedule is based around work, so sometimes it’s: Upper/rest/lower/rest/upper/lower and the training looks like this, any tips would be appreciated.

Lower A
1-Hip-Thrust 3x
2-Squat 2x
3-Kickback 3x
4-Adduction 2x

Lower B
1-RDL 3x
2-Split squats… Read more

Hey guys, did my stunt with U/L for 2 years, gained some size but after a while the workouts are so long and im dreading them, so i’m going to switch to PPLR, any critique would be perfect.

Push

1-Seated Nautilus Press 3x

2-Incline Press 2x

3-Laterals 4x

4-Tricep extension 2x

5-Overhead 2x

Pull

1-Biceps cable 2x

2-Lat pulldown 2x

3-Lat row…

Read more

Hey Chloe, i may not be the original poster but i have the same trouble on whether to choose U/L or PPL.

I have 3 year experience of training hard, by far the biggest and most developed is my chest and per usual front delts, biceps is okay, back and triceps needs more work and legs as well.

Any suggestions?

thanks

Hey all, thanks for taking your time to read this and critique. I’m posting my routine for yall to see if anything needs changes, I want to bring up my triceps. Biceps on lower, 3 sets of preachers.

1-Dip 1x
2-Chest Press 1x
3-OHP 1x
4-Pushdown 2x
5-Laterals 2x
6-Pec deck 1x
7-Upperback row 3x
8-Lat row 3x
9-Reverse fly 1x

Thank you guys for reply’s, will do!

have a good weekend.

So i was looking through JP instagram, and he mentioned for someone desperate to grow their arms he can start with 2 pushdown/ 2 curls, so i figured something like this:

UPPER

1-One arm pushdown 2x

2-Crossbody pushdown 2x

3-Preacher 2x

4-Cable curl 2x

5-Chest press 3x

6-Behind the neck press 2x

7-Lat row 3x

8-Upperback row 3x

Thank you for the response Jordan, have a good weekend:)

Hello, i want to lock in for next 6 months and since Jordan is really nice and shares his views on training on IG i came up myself with this U/L based on my weaknesses ( i am not a competitor )

What are your thoughts guys? Have a good thursday

UPPER A

1-Tricep pushdown 3×6-8

2-Laterals 3×6-8

3-Upperback row 3×6-8

4-Lats 3×6-8

5-Incline chest…

Read more

Hey jakub,
I think most of the guys have looked but if there feel the question has been answered, they won’t repeat the same answer.[/quote]

You are right there, but i came to conclusion that much volume is too much for me, next day after upper i was f’ed, sleep was awful, maybe if i was training with 1-2 reps in the tank that would be…

Read more

Thanks Oscar for comment, anyone care to look?

Hello there everyone, i am cruising for a help and what better place than this forum with so many knowledgeable individuals.

I want to maximise my split for my individual needs, so i was following’s Jordan Upper rotation which was a instagram post from July, which was arm focused. I am very chest and shoulder dominant individual (yes i am…

Read more