It’s been about 4 weeks since my last update. When I asked for split opinions I was just starting to lift from about a 5 month hiatus. Weights were very low. Each workout ive added about 5 lbs to each lift. I have been sticking with 3 sets of 5 until failure and my lifts have increased pretty quickly so far. My top compound lifts (3 sets of 5) for upper body are: 140lb bench 95lb shoulder press Barbell row is unknown— I have been doing more machine rows because my hips have been hurting my lower back. Machine I do like 3 sets of 10 reps. 2 chin ups My hips are better and I’ve been aggressively stretching them and I want to start jogging again but I think lifting will make the injury worse as of right now. My old chin up max was 5 reps, I don’t know why it’s so low now and I’m not sure what to do to increase that as I don’t really know what I did to get it to 5 in the first place. Any thoughts or opinions on this would be super appreciated. Also if anyone has any advice on hip flexor injury that would also be helpful as I’m not sure if I should be doing more exercises or not because my injury is an overuse injury from my sports career. Cheers everyone

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Hey all, I would like to get a sense of an average upper body split. There are no women at my gym who are making any kind of significant progress on their upper body gains, so I don’t have alot to base my workout around. I currently have a hip injury that I am dealing with but until it’s healed I really should avoid hitting legs. I do physio and hot yoga for that. So in the meantime, I would like to get my upper body as strong and as jacked as I can. The men at my gym that are super ripped are usually in collegiate sports so their splits aren’t consistent week to week and they get a lot of their muscle mass and build from the sports they play rather than the gym, so it’s hard to base my own gym split off of their advice. My current set up is something like this: Monday-Bench 3 sets of 5, incline bench 3 sets of 5, pec fly drop set until failure, tricep extension 3 sets until until failure Wednesday-pull-ups until failure, chin ups until failure, and neutral grip pull-ups until failure with 1-2 mins rest in between. Then lat pulldown I do 3 sets of 8-10 at shoulder width, barbell row for 3 sets of 5, lat pulldown at the furthest end of the bar 3 sets of 8-10 and then single arm dumbbell rows 3 sets of 8-10 Friday- barbell standing shoulder press 3 sets of 5, sitting shoulder dumbbell press 3 sets of 8-10, shoulder raises 3 sets of 8-15, tricep extensions 3 sets until failure. Everything is generally at failure on the last rep or close to it. Could I get some opinions on this split ? I also don’t have a lot of accessory exercises in general and I am looking to potentially increase that.

We've got some experienced lifters in here, who would benefit from some training splits, programs or structured cario routines? Once I know, I'll put them in the classroom section.