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[mikus32]

I'm 36 and been lifting for 15 years. Currently 203lbs 6'6 and mid way through a cut.

I can't do BB squats or regular deadlifts anymore as my lower back flares up.

4 days a week suits my schedule best so been running this Upper / Lower split.

LOWER (A)

Hack Squat - 3 x 8-12 reps

Leg Press - 3 x 8-12 reps

GHR - 3 x 6-10 reps

Lying Leg Curl - 3 x 6-10 reps

Standing Calf Raises - 5 x 10-12 reps

UPPER (A)

Bench Press - 3 x 6-8 reps

Wide Grip Lat Pulldown - 3 x 8-10 reps

Incline DB Press - 3 x 6-8 reps

Single Arm DB Row - 3 x 8-10 reps

BB Curl / Skullcrushers - 2-3 x 6-10 reps

Cable Lateral Raises - 3 x 8-12 reps

LOWER (B)

Trap Bar Deadlift - 3 x 8-10 reps

DB Walking Lunges - 3 x 8-10 reps

Valslide Ham Curl - 3 x 8-10 reps

Weighted Back Extension - 3 x 8-10 reps

Ab Wheel - 3 x MAX Reps

Single Leg Calf Raises - 5 x 5 reps

UPPER (B)

DB Shoulder Press - 3 x 8-10 reps

Cable Flye - 3 x 8-10 reps

Close Group Lat Pulldown - 3 x 8-10 reps

Overhand Machine Row - 3 x 8-12 reps

Cable Curl / Tricep Pushdown - 2-3 x 6-10 reps

Facepulls - 3 x 8-12 reps

 

[yellowbutterfly]

@mikus32 One thing to note, I see biceps on both upper days but nothing is for brachialis. Maybe add in/substitute some hammer or pinwheel curls.

 

[tolch]

@yellowbutterfly He probably gets a decent amount of stimulus from the pulling movements