[PudzianowskiFan]

My lower torso has always been a major problem for me, especially my left side. Recently I started a new program in which I now work legs twice a week but I don't want to neglect my upper torso in any way. Below is my new routine. I welcome any suggestions/advice.

Lower Torso* & Forearms(Tuesday,Saturday)

Quadriceps
Squat(Olympic Bar)- 110 lbs,4 sets, 12 reps
Leg Press-210 lbs, 4 sets, 12 reps

Hamstrings
Leg Curls-35 lbs, 4 sets, 12 reps
Romanian Deadlift-120 lbs, 4 sets, 12 reps

Calves
Standing Calf Rises-115 lbs, 4 sets, 12 reps
Seated Calf Rises-130 lbs, 4 sets, 12 reps

Forearms
Wrist Curls-40 lbs, 4 sets, To exhaustion

*Lowered weight on all

Upper Torso*(Thursday)

Chest
Incline Dumbbell Bench Press-40 lbs,4 sets, 12 reps
Decline Smith Machine Bench Press-120 lbs, 4 sets, 12 reps

Back
Wide Grip Pulldowns-65lbs, 4 sets, 12 reps
Cable Rows-70 lbs, 4 sets, 12 reps

Shoulders
Smith Machine Shoulder Press-50lbs, 4 sets, 12 reps
Lateral Rises-30 lbs, 4 sets, 12 reps

Triceps
Cable Pressdown-70 lbs, 4 sets, 12 reps
Single Arm Tricep Extensions-30 lbs, 4 sets, 12 reps

Biceps
Cable Preacher Curls-45l bs, 4 sets, 12 reps
Hammer Curls-35 lbs, 4 sets, 12 reps

*One additional set for left side only using the same weight

[F-111]

Your legs aren't a part of your torso. The torso comprises of neck to groin. Everything else is either a limb or a head lol.

Routine looks ok but 2 exercises per muscle group is pretty low volume. Have you tried a traditional muscle group split (4 days?). Whats the reason for training 1 upper 1 lower, and how has it worked for you so far?

[PudzianowskiFan]

Originally Posted by F-111

Your legs aren't a part of your torso. The torso comprises of neck to groin. Everything else is either a limb or a head lol.

Routine looks ok but 2 exercises per muscle group is pretty low volume. Have you tried a traditional muscle group split (4 days?). Whats the reason for training 1 upper 1 lower, and how has it worked for you so far?

School takes up most of my time and I schedule my weight training around the morning when I have two to three hours available. The routine for legs works prefect, my quads and especially my claves have gained mass, but its my upper body that's having trouble, I get a good pump on each exercise but I feel it isn't working and I don't know whether I should dedicate another day for upper body training

[mbt9000]

what about a upper/lower body split eh?

day 1 upper
day 2 lower
day 3 rest
day 4 upper
day 5 lower

upper and lower body worked twice a week.

google some good routines :)

[mf612]

what's your diet look like?

[PudzianowskiFan]

Originally Posted by mf612

what's your diet look like?

My diet consists of the following

Breakfast: 2 scrambled eggs, whey protein shake, 2 slices of whole wheat bread with jam

Midmorning snack: Met-Rx protein bar with water

Lunch: Varies alot, some days I amy have white rice with wild salmon or grass fed beef other days whole wheat pasta

Midafternoon snack: Either a peanut butter and jelly sandwhich or turkey sandwhich

Dinner: Like lunch it varies too, do not have a consistent menu.