Need honest gym exercises rating on upper day

[maxismisha]

Lat pulldown 2x
Close grip cable rows 2x
Chest flys 2x
Cable Upper back row 2x
Tnf press (reverse grip incline bench) 2x
Shoulder press (don’t do ROM) 2x
Recline curls 2x
Cable lateral raises 2x
Tricep push downs 2x
Overhead extentions 2x
Cable Reverse curls 2x

 

[Diddihippi09]

Lat pulldown 2x
Close grip cable rows 2x
Chest flys 2x
Cable Upper back row 2x
Tnf press (reverse grip incline bench) 2x
Shoulder press (don’t do ROM) 2x
Recline curls 2x
Cable lateral raises 2x
Tricep push downs 2x
Overhead extentions 2x
Cable Reverse curls 2x

Too much volume

 

[maxismisha]

Too much volume

So what would you suggest I should swap and do? I started lifting 3 months ago and made really good progress with it

 

[takoprit333]

So what would you suggest I should swap and do? I started lifting 3 months ago and made really good progress with it

2 sets per muscle

 

[Diddihippi09]

So what would you suggest I should swap and do? I started lifting 3 months ago and made really good progress with it

Do 2 different upper days a week with around 12-16 sets each dont overcomplecate

 

[lithium]

You have too many sets in one session because of the redundant programming
You only need one exercise for chest as all heads of the chest do the same thing so just do 1 flat press or fly
Same goes for lats just 1 frontal or sagittal pull will do
You don’t need 2 triceps exercises just 1 extension without moving your upper arm trains all 3 heads
You also only need 1 exercise for delts
If you do a chest fly then do a shoulder press in the frontal plane for front and side delts (ROM doesn’t matter) and if you do a flat press then do lat raises for side delts
The only time I’d recommend biasing any specific muscle fibres like upper chest or lower lats is if they are severe weakpoints

You can cut a lot of things from this workout and make it better:
Lat pulldown 2x
Chest flies 2x
Upper back row 2x
Frontal plane shoulder press 2x
Recline curls 2x
Tricep Extensions 2x
Reverse curls 2x

You can make it even more minimal and train your full back by doing a sagittal row with scapular retraction but that’s up to you

 

[souli2010]

don’t listen to others it’s a great program just make sure your chest is supported on the cable upper back row and close grip cable row don’t do 2 different upper days or you won’t maximize neural adaptation and keep the volume between 3-10 direct sets per muscle per week. I would just add a wrist flexion wrist extension and finger flexion exercise 1 set each

 

[maxismisha]

2 sets per muscle

But that’s too low then isn’t it?

 

[takoprit333]

But that’s too low then isn’t it?

Its not

 

[maxismisha]

Its not

Because I don’t get fatigue with this program that’s why I’m asking

 

[UndiagnosedSchizo]

This is really dependent on the frequency, what is it? I’m assuming 2x

 

[WonkyChin186]

don't bother going

 

[istghaha]

Lat pulldown 2x
Close grip cable rows 2x
Chest flys 2x
Cable Upper back row 2x
Tnf press (reverse grip incline bench) 2x
Shoulder press (don’t do ROM) 2x
Recline curls 2x
Cable lateral raises 2x
Tricep push downs 2x
Overhead extentions 2x
Cable Reverse curls 2x

too much stuff in a single day for no reason. Even just switching this program for push pull legs would be better

 

[maxismisha]

This is really dependent on the frequency, what is it? I’m assuming 2x

Yes

 

[maxismisha]

too much stuff in a single day for no reason. Even just switching this program for push pull legs would be better

Thanks but my gym is open 5x a week

 

[istghaha]

Thanks but my gym is open 5x a week

which days are open and which days are closed?

 

[maxismisha]

which days are open and which days are closed?

Weekends are closed so I’m doing UL rest UL and then next week repeat but now I tried push pull legs Upper lower and then at weekends rest I honestly think it’s good but upper lower better

 

[Final Fantasy]

Yes this looks good for an upper day, no redundancy and it looks like you hit basically everything except abs.

Arm's (not including shoulders) don't need to necessarily be hit every time since they are secondary to basically almost every workout and will grow anyways but if they are a weak point and you do have the energy to do so training them, then obviously train them.

 

[maxismisha]

Yes this looks good for an upper day, no redundancy and it looks like you hit basically everything except abs.

Arm's (not including shoulders) don't need to necessarily be hit every time since they are secondary to basically almost every workout and will grow anyways but if they are a weak point and you do have the energy to do so training them, then obviously train them.

Thanks, I train abs and neck on lower day.