28.0K
DERip tik tok @devonneatonn
#bodybuilding #upperlower #upperlowersplit #fullbody
@devliftssss
#Upper Lower
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Трендовые Reels
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166.4K
GAAn example of an Upper / Lower training rotation
Choose 5-7 exercises
1-3 sets per exercise
Compound lifts 6-10 rep range
Isolations 7-12 rep range
0-1 RIR
Upper 1
Bicep curl x 3
Flat chest press x 2
Lat bias pulldown x 2
Machine fly x 2
Chest supported upper back row x 2
Lat bias row x 1
Lateral raise x 2
Lower 1
Tricep extension x 3
Seated ham curl x 2
Leg extension x 2
Squat pattern x 1
Leg press x 1
Adductor x 2
Calf raise x 2
Then a second rotation of workouts for Upper2/Lower2 where upper 1 would have some form of high incline / overhead press and lower 2 would have a hinge
I personally run just bicep on upper then tricep on lower to spread the volume
If your arms are lagging start your sessions with bicep / tricep work. If they are already big stick them at the end and prioritise the rest
Then the aim is to progress your sessions from week to week as you repeat them
Better execution
More reps
More load
(More load with worse execution is not progress, it’s a regression)
I still have spaces for online coaching
Follow the bio to find out more
@gannabolic
54.4K
TRWhen I tell you guys that this was one of my best lifts in a long time even on 2,800 cals everything was buttery smooth lifting heavy and feeling really good. Just progressing heavenly and standerizing form has been crucial. GymPin has to be the most crucial tool in my arsenal to keep growing Code: Trell10 and the mindset to keep digging and keep grinding every session no matter what is also a huge reason. No elbow wraps and we’re still killing our old top sets let’s keep growing and killing it up till show day! #gym #tbip #jordanpeters
#upperlowersplit #upperlower #fullbody #fullbodyworkout #sciencebased #sciencebasedtraining #bodybuilder #bodybuildingmotivation #fyp #fypシ
@trellbankston
4.7K
LIHeavy upper day !
🫵🏼 DM me “LIFTED” for 1:1 coaching
#gym #fyp #upperday
@liftednotwasted
17.8K
TRS+ tier upper day — built for strength + hypertrophy ✅
- Coaching + Programs in Bio
@kontrolledinsanity
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#gym #fitness #fitnessmotivation #upperbodyworkout #upperday #upperbody #workoutroutine #gymroutine #fitnessreels #workoutreels #hypertrophy
@trstnn.lifts
49.7K
GIBro rlly used a solo leveling edit for the audio😳
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#gymmotivation #fitnessmotivation #gym #fitness #bodybuilding #real #gymtok #upperday #upperlower #upperlowersplit #fullbody #relatable
@gianlucaliftz
3.0K
AUHow to PROPERLY program your upper day
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@orionsupps code “Witt”
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#upperday #fullworkout #viral
@austin.wittreich
50.4K
JOSave this time-saving upper workout ↗️
I always find myself coming back to an upper/lower body split. It focuses mostly on compound moves with the aim to hit as many muscle fibres in a session as efficiently possible.
Peoplw shy away because compounds are hard.
…but hey, somethings need to be hard to get the reward.
Here’s the upper workout (day 1) of this 4 day program. Stick strictly to the rest times. Take each set to failure. You can be done in an hour 📌
• Flat machine press
1 top set of 4-6 reps
1 back off set of 8-12 reps
3 min rest
(alternatives - flat dumbbell press, bench press)
• Smith machine shoulder press
1 top set of 4-6 reps
1 back off set of 8-12 reps
3 min rest
(alternatives - high incline dumbbell press, barbell military press)
• Pec deck
1 top set of 5-8 reps
1 back off set of 10-12 reps
2 min rest
(alternatives - cable flys, dumbbell flys)
• Single arm pull down
1 top set of 4-6 reps
1 back off set of 8-12 reps
1 min rest between arms
(alternatives - pull up, close grip pull-down, pull-down machine)
• Chest supported T-bar tow
1 top set of 4-6 reps
1 back off set of 8-12 reps
3 min rest
(alternatives - chest supported dumbbell row, machine row or smith machine row)
• Trap bar row
1 top set of 5-8 reps
1 back off set of 10-12 reps
2 min rest
(alternatives - barbell bent over row, dumbbell bent over row)
• Single arm cable lateral raise
1 top set of 5-8 reps
1 back off set of 10- 12 reps
1 min rest between arms
(alternatives - dumbbell lateral raise, machine lateral raise)
• Biceps curls super set with overhead triceps extensions
1 top set of 5-8 reps
1 back off set of 10- 12 reps
Minimal rest between biceps & triceps then 2 mins rest between supersets.
(alternatives - dumbbell or barbell biceps curls) (alternatives - cable cross over extensions, overhead dumbbell extensions)
Next workout will be lower body (day 2)
Snuggles,
All arms, no calves.
#fyp #foryoupage #explorepage #gymtips #upperbodyworkout #upperbody #gym
@joshtaylorcoaching
961.5K
PAA lot of people say it comes down to personal preference but I do believe that certain splits are better than others due to their ability to hit certain metrics that should be beneficial for more efficient progress — most namely frequency.
@pathradecha
33.8K
NIguía para programar tu split: upper lower parte 2 #gym #fitness #gymmotivation #gymtips
@nikovelaz
7.4K
PE🚨 NEW SPLIT & PROGRAM 🚨 🔗 in b!0 to join us (try it free)
BASELINE / series
This is the first time we’ve done an upper/lower hybrid split. This is gonna be wild:
Day 1️⃣ Upper A (chest, back, delts, arms)
Day 2️⃣ Lower A (Quad Focus)
Day 3️⃣ Upper B (chest, back, delts, arms)
Day 4️⃣ Lower B (Glute/Hamstring Focus)
Day 5️⃣ Upper C (chest, back, delts)
Day 6️⃣ Arms
Day 7️⃣ Mobility / Recovery
#trainingsplit #upperlowersplit #hypertrophy #gymworkouts #upperlower
@perkfitt
13.4K
THUpper / Lower split + tips to improve your strength training 🫡🚀
Save it!
@thiagocaldasf
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Исследовать Upper Lower#ppl upper lower#treino push pull legs upper lower#trapezius muscle upper middle lower fibers labeled#trapezius muscle anatomy upper middle lower labeled#upper chest vs lower chest#upper lower split benefits#5 day upper lower split#benefits of upper lower split