Cutting the last 10lbs. Full body or Upper/Lower split?

moya_rargh
moya_rargh Posts: 1,473 Member
edited February 8 in Fitness and Exercise
I'm currently trying to cut and I'm torn between a full body routine three times aweek or an Upper/Lower split, four times a week. I also run 10km twice a week.

What would you recommend when hitting that last 10 lbs barrier?

Replies

  • moya_rargh
    moya_rargh Posts: 1,473 Member
    Anyone?
  • 0ccy
    0ccy Posts: 1
    Would you mind posting your routine? Personally I like lower/upper splits, means I have more energy for my lifts later in the workout and I like to be either working out or doing cardio everyday when I'm cutting. As for the last 10 lbs barrier focusing on keeping your protein up high say at least 1 gram per lb make sure you have a good estimate of how many calories you need to maintain your weight and track your calories really strictly.
  • moya_rargh
    moya_rargh Posts: 1,473 Member
    Mon: Upper A

    Barbell Bench 3x8
    Pullups 3x8
    Standing barbell military press: 3x8
    Dumbbell shrugs: 4x6
    Concentration curls: 4x6
    Dips: 4×failure
    Cable crunches: 3x10

    Tues: Upper A

    Barbell squat: 3x8
    Romanian Deadlift: 3x8
    Leg extension: 3x8
    Barbell Power clean: 4x6
    Standing calf raise: 4 x10
    Woodcutters: 3x10
    Hyperextensions: 3x10

    Wed: run 10km

    Thurs: Upper B

    Incline dumbbell bench press: 3x8
    Barbell row: 3x8
    Seated Arnold press: 3x8
    Barbell shrugs: 4x6
    Close grip bench press: 4x6
    Incline Dumbbell curls: 4x6
    Cable crunches: 3x10

    Fri: Lower B

    Leg Press: 3x8
    Deadlift: 3x8
    Leg curls: 3x8
    Dumbbell single power cleans: 4x6
    Seated calf raise: 4x10
    Woodcutters: 3x10
    Leg raises: 3xfailure

    Sat: run 10km

    Sun: Rest
  • moya_rargh
    moya_rargh Posts: 1,473 Member
    Good? Bad?
  • moya_rargh
    moya_rargh Posts: 1,473 Member
    *Bump!*
  • Hendrix7
    Hendrix7 Posts: 1,903 Member
    doesn't really matter..i prefer upper/lower as you can get more volume in personally.

    Looks ok but you don't have enough back work in your upper body days.

    I would ditch the shrugs and have another compound back movement in each upper day....your traps will get hit hard enough with all the other stuff you are doing.

    pulldown, dumbell row, t-bar row etc etc.
  • moya_rargh
    moya_rargh Posts: 1,473 Member
    doesn't really matter..i prefer upper/lower as you can get more volume in personally.

    Looks ok but you don't have enough back work in your upper body days.

    I would ditch the shrugs and have another compound back movement in each upper day....your traps will get hit hard enough with all the other stuff you are doing.

    pulldown, dumbell row, t-bar row etc etc.

    Thanks for the info.

    So the pullups (Upper A) and Bent Over Row (Upper B) isn't enough back work? Right, I didn't know that.
    Shrugs swapped out for Lat pulldowns (Upper A) and T-Bar Row (Upper B) that ok? Would they be 3x8 or 4x6? In what order would they fit into the routine?
    Definitely no room for any shruggage at all? I do like my barbell shrugs, if only to laugh at myself doing that 'Elvis lip-curl' at the top of every rep hehe!
  • Hendrix7
    Hendrix7 Posts: 1,903 Member
    doesn't really matter..i prefer upper/lower as you can get more volume in personally.

    Looks ok but you don't have enough back work in your upper body days.

    I would ditch the shrugs and have another compound back movement in each upper day....your traps will get hit hard enough with all the other stuff you are doing.

    pulldown, dumbell row, t-bar row etc etc.

    Thanks for the info.

    So the pullups (Upper A) and Bent Over Row (Upper B) isn't enough back work? Right, I didn't know that.
    Shrugs swapped out for Lat pulldowns (Upper A) and T-Bar Row (Upper B) that ok? Would they be 3x8 or 4x6? In what order would they fit into the routine?
    Definitely no room for any shruggage at all? I do like my barbell shrugs, if only to laugh at myself doing that 'Elvis lip-curl' at the top of every rep hehe!

    the order and rep range is personal preference,

    Maybe it's just me but I never done a single shrug in my life and my traps have grown just fine through rowing variations and deadlifting.

    If you want to keep the shrugs in there also then thats fine but the back is a large group of muscles that move through a few different ranges of motion...you will struggle to get decent all round back development with only 1 pulling movement per session. Backs can never be too big!
  • moya_rargh
    moya_rargh Posts: 1,473 Member
    Thanks :)
  • MarineCodie
    MarineCodie Posts: 256 Member
    I'm interested in this too. I normally do back/bi, chest/tri, legs/shoulders, legs/abs.

    In December I'm going to try a 3 day full body routine I found on BBdotcom. I'm interested to see how it goes.

    I've never done full body. I always feel like not one area of my body is tired enough after I'm done.
  • Huffdogg
    Huffdogg Posts: 1,934 Member
    It doesn't matter. Your calorie deficit is what will make you lose the weight.
This discussion has been closed.

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