Is my upper day good

[HeirOfAtlantis]

 

[mrpein]

yup looks good

 

[HeirOfAtlantis]

Alr hopefully starting to do Incline press Instead of regular press will fix my pigeon chest

yup looks good

 

[dragomog]

add a shoulder press too and its perfect

 

[ase]

I cant see the pic

 

[HeirOfAtlantis]

add a shoulder press too and its perfect

Maybe if I have enough time. Btw for the incline press there’s like multiple places to put the weight on. Does it rlly matter where I put the plates should I just put them all on the same branch thing

 

[HeirOfAtlantis]

I cant see the pic

Lateral raises x2


Wide grip lat pulldown x2


Upper back row x2


Incline press x2


Peck dec x2


S/a tricep push down x2


S/a preacher curls or rope curls x2

 

[dragomog]

Maybe if I have enough time. Btw for the incline press there’s like multiple places to put the weight on. Does it rlly matter where I put the plates should I just put them all on the same branch thing

any type of shoulder press works

 

[Aether_]

View attachment 4580508

Do preacher Curls and only do 1 set per exercise if you don't want the fatigue monster to rape you

 

[astatin]

Do 1 all out set instead of 2

 

[HeirOfAtlantis]

Do preacher Curls and only do 1 set per exercise if you don't want the fatigue monster to rape you

Not enough volume if I do 1x set for everything?

 

[Aether_]

Not enough volume if I do 1x set for everything?

If you run a split like upper lower you don't need that much volume bc it has high frequency and if you go to failure the stimulus will be enough to build muscles and you can still recover from the fatique

 

[HeirOfAtlantis]

If you run a split like upper lower you don't need that much volume bc it has high frequency and if you go to failure the stimulus will be enough to build muscles and you can still recover from the fatique

Yh but for each 2 sets im doing like 8 reps maximum

 

[ase]

Lateral raises x2


Wide grip lat pulldown x2


Upper back row x2


Incline press x2


Peck dec x2


S/a tricep push down x2


S/a preacher curls or rope curls x2

I've been working out 2 years only but I would say add shoulder presses and something for rear delts. Do the pec deck and incline presses after the lat pulldowns.

Alternate between push downs and overhead extensions for triceps.

 

[Aether_]

Yh but for each 2 sets im doing like 8 reps maximum

Actually you can test your plan for a while exactly like that and if you run into issues with recovery lower the volume until you feel better and if that is not enough just go for 0-2 rir instead of failure.

 

[HeirOfAtlantis]

Actually you can test your plan for a while exactly like that and if you run into issues with recovery lower the volume until you feel better and if that is not enough just go for 0-2 rir instead of failure.

Alr and what do u think of me doing 2 or 3x upper a week and no legs hehe

 

[HeirOfAtlantis]

I've been working out 2 years only but I would say add shoulder presses and something for rear delts. Do the pec deck and incline presses after the lat pulldowns.

Alternate between push downs and overhead extensions for triceps.

Alright and I have a question, my incline press is weird it’s got multiple branches to put plates on. Should I just put all the plates on the two branches that you would normally and ignore the others

 

[ase]

Alright and I have a question, my incline press is weird it’s got multiple branches to put plates on. Should I just put all the plates on the two branches that you would normally and ignore the others

The bar or the plates? I've never seen a machine with branches for the plates.

 

[Aether_]

Alr and what do u think of me doing 2 or 3x upper a week and no legs hehe

I'm doing quite the same bro i minimized lower to 2sets and just added stuff from the upper so I can keep my volume a little higher to handle the fatigue in the session

 

[gihk342]

been using this one for like 2 months, got it from chatgpt but it works hella good

Edit: its slightly different from the picture (mainly in volume)

 

[fg926]

View attachment 4580508

js change wide grip to close grip to isolate your lats more, make sure you have as much shoulder flexion on incline press as you can to hit ur upper chest more

 

[HeirOfAtlantis]

js change wide grip to close grip to isolate your lats more, make sure you have as much shoulder flexion on incline press as you can to hit ur upper chest more

Preciate it

 

[HeirOfAtlantis]

I'm doing quite the same bro i minimized lower to 2sets and just added stuff from the upper so I can keep my volume a little higher to handle the fatigue in the set

Jfl at doing legs at this point