How can i improve this upper day

[mattipentti]

Bench press

Shoulder press

Lat pulldown

Cable row

Tricep pushdown

Cable bicep curl

Lateral raise

Also how many reps should i do on each if i go 3 times a week

 

[canadian]

id say a better upper day would be something like this:

neutral grip press (chest with slight upper chest bias)
pec fly (chest bias)
top half shoulder press (front delt bias)
lat raise (side delt bias)
chest supported upper back row (any row where your elbows are flared out or u can do a kelso shrug) (upper back bias)
lat pull down (lat bias)
Preacher curl (bicep/brachialis bias)
overhead tricep extension (tricep bias)

do 2 sets for 5-8 reps to failure or 1rir for everything

if you want more volume for your lats you can also do a high to low row or a lat pullover
if you want more volume for biceps/brachialis do a reverse curl
if you want more volume for triceps use a dip machine if you have one if you don't do a JM press

hope this helps man lmk if you have any questions

 

[Truecelll59]

Bench press

Shoulder press

Lat pulldown

Cable row

Tricep pushdown

Cable bicep curl

Lateral raise

Also how many reps should i do on each if i go 3 times a week

Only 1 chest exercise? I suggest some sort of incline movement such as incline smith machine and a pec fly