Geeked vs Locked in

Upper Lower split that I run. Most likely not the most optimal, but it's what I enjoy doing.

How it's run: Upper, lower, rest, upper, lower, rest, rest.

Forearms and abs are done on rest days.

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Week 18

Recover long enough between sets to allow for maximum effort during sets.

Bench Press (Barbell)

Barbell Row

Incline Bench Press (Dumbbell)

Lat Pulldown

French Press

Bicep Curl (Dumbbell)

Lateral Raise (Cable)

Rear Delt Fly (Cable)

Shoulder Press (Machine)

Upper

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Calf Raise (Leg Press)

Back Extension

Lower 

Recover enough between sets to allow for max effort during sets. Roughly 2-3 mins if time permits.

Upper Day 1

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