O
ouboxer
Guest
Hey guys this is my first here you guys all seem like you have great routines and help each other out alot. I just got back into lifting about 2 months ago and have finally gotten my muscles and everything back into the kind of shape where i can start lifting really hard again without hurting myself. Right now i can lift about 3 day per week. Over my winter break i lifted 5 days a week and lifted two body parts per day. now that im back at school im doing upper body then lower body split. Heres my routine over the last couple weeks. Id like an upgrade if you guys think you could improve my routine over a three day split.
UPPER BODY 6-8 rep range
barbell or dumbell flat bench 3 sets plus warm up set
dumbell or machine rows 3 sets
military press 3 sets
pull ups 3 sets
dumbell curls three sets
skull crushers or cable pull downs 3 sets
LOWER BODY
squats 4 sets starting at 12 reps down to 4 reps with heavier weight each time
power cleans 3 sets 6 reps
barbell lunges 3 sets
hamstring curls 3 sets
calve raises 3 sets
I alternate these each work out with a day between each workout. Any help would be great guys. Thanks.
UPPER BODY 6-8 rep range
barbell or dumbell flat bench 3 sets plus warm up set
dumbell or machine rows 3 sets
military press 3 sets
pull ups 3 sets
dumbell curls three sets
skull crushers or cable pull downs 3 sets
LOWER BODY
squats 4 sets starting at 12 reps down to 4 reps with heavier weight each time
power cleans 3 sets 6 reps
barbell lunges 3 sets
hamstring curls 3 sets
calve raises 3 sets
I alternate these each work out with a day between each workout. Any help would be great guys. Thanks.