Okay so I'm buying into this full body stuff u guys been preaching well some of it any way! Here is a routine I configured and thought it well help less with burn out and not add to much slabs of muscle or overly bulk myself. I'm 5'6 and a half I bulk way to easy
First day is gunna be a compound upper next day will be a compound lower
2 days rest then semi isolate upper next day semi iso lower
At this point it's gunna be trial and error so here is what I ha e collaborated and will let u know how this goes in terms of gains and recovery in the hypotrophy department all will be 5x5
Day 1 upper compound
Incline bench
Weighted dips
Bent over row
Pull ups
Military press
Close grip dumbell press
Shrugs
Bicep curl straight barbell
Day 2
Squats
Old school barbell hacks (aka reverse deadlifts) these I feel in quads
Single leg ,leg press
Stiff leg dead lifts
Good mornings
Standing calfs
Rest
Rest
Upper session 2 semi iso (ill throw more isolation movements in as less compounds)
Incline flys
Flat bench
Seated row
Chest supported row
Side lateral raises
Preacher curls
Hammer curls
Tricep push down
Decline tricep extension
Session 2 semi iso legs
Lunges
Extensions
Hamstring curls
High rep deadlifts in the 15 rep range
Seated calfs
I've set this so it cris crosses iso for compound on bodyparts
So one session compliments what the other lacked eg incline press one session and incline flys the next ect..
Any critiques are welcome. But this I feel is more of a bodybuilding upper/lower split inspired by u guys and lyle. I've set it on a theory of no more than 2 exercises per parts.
First day is gunna be a compound upper next day will be a compound lower
2 days rest then semi isolate upper next day semi iso lower
At this point it's gunna be trial and error so here is what I ha e collaborated and will let u know how this goes in terms of gains and recovery in the hypotrophy department all will be 5x5
Day 1 upper compound
Incline bench
Weighted dips
Bent over row
Pull ups
Military press
Close grip dumbell press
Shrugs
Bicep curl straight barbell
Day 2
Squats
Old school barbell hacks (aka reverse deadlifts) these I feel in quads
Single leg ,leg press
Stiff leg dead lifts
Good mornings
Standing calfs
Rest
Rest
Upper session 2 semi iso (ill throw more isolation movements in as less compounds)
Incline flys
Flat bench
Seated row
Chest supported row
Side lateral raises
Preacher curls
Hammer curls
Tricep push down
Decline tricep extension
Session 2 semi iso legs
Lunges
Extensions
Hamstring curls
High rep deadlifts in the 15 rep range
Seated calfs
I've set this so it cris crosses iso for compound on bodyparts
So one session compliments what the other lacked eg incline press one session and incline flys the next ect..
Any critiques are welcome. But this I feel is more of a bodybuilding upper/lower split inspired by u guys and lyle. I've set it on a theory of no more than 2 exercises per parts.