Upper Lower split

[aus.peptides]

Can I please get opinions on my upper focused, shoulders and back priority split, id be doing upper 3x and lower 2x

Upper
Lateral raise 2 sets
Reverse pec dec 1 set
Low to high cable fly 2 sets
Pec dec 2 sets
Sagittal plane pulldown 2 sets
Kelso shrug 2 sets
Lat pulldown 2 sets
Machine preacher curl 2 sets
Overhead tricep extensions 2 sets

Lower
Strait leg calf raise 2 sets
Seated calf raise 1 set
Pendulum squat 2 sets
Abductors 2 sets
Hamstrung curl 3 sets
Leg extension 2 sets
Decline crunch 2 sets

 

[Recession.]

left/right split or anterior/posterior are the only splits that r gonna get u gains
gymcel out

 

[aus.peptides]

left/right split or anterior/posterior are the only splits that r gonna get u gains
gymcel out

 

[aidentxst]

You're missing movement for the:
Brachioradialis, add hammer curls or reverse curls
Front Delt, add a machine shoulder press
Erectors, add an SLDL

Also seated calf raises are redundant you should remove those and also swap out a decline crunch for a weighted crunch machine.

Not sure how this is shoulder and back priority when you're missing a part of each.

 

[aus.peptides]

You're missing movement for the:
Brachioradialis, add hammer curls or reverse curls
Front Delt, add a machine shoulder press
Erectors, add an SLDL

Also seated calf raises are redundant you should remove those and also swap out a decline crunch for a weighted crunch machine.

Not sure how this is shoulder and back priority when you're missing a part of each.

1: My forearms and arms are over developed. Brachioradialis receives enough secondary stimulus from pulling movements.
2: For the front delt it isn't really needed for an aesthetic physique the side and rear delt should be prioritised and yet again I believe the front delt with receive enough stimulus from secondary movements i.e fly movements and the lateral raise.
3: For the erector argument that's fair enough honestly, but I don't want to it hurts JFL.
4: How is the seated calf raise redundant it targets a different part of the calf?
5: Is their a specific reason to swapping to a weighted crunch, I am thinking of it honestly but just want reasoning.

 

[aidentxst]

4: How is the seated calf raise redundant it targets a different part of the calf?

https://pubmed.ncbi.nlm.nih.gov/38156065/
"The changes in muscle volume were significantly greater for the standing than seated condition leg in the lateral gastrocnemius (12.4% vs. 1.7%), medial gastrocnemius (9.2% vs. 0.6%), and whole triceps surae (5.6% vs. 2.1%) (p ≤ 0.011), but similar between legs in the soleus (2.1% vs. 2.9%, p = 0.410)."

5: Is their a specific reason to swapping to a weighted crunch, I am thinking of it honestly but just want reasoning.

Bodyweight exercises are not optimal for hypertrophy, why not do push-ups instead of a chest fly? Because you can't effectively get strong and progressively overload a movement without adding weight.

 

[aus.peptides]

Ok thanks, would you change the volume or think its good.

https://pubmed.ncbi.nlm.nih.gov/38156065/
"The changes in muscle volume were significantly greater for the standing than seated condition leg in the lateral gastrocnemius (12.4% vs. 1.7%), medial gastrocnemius (9.2% vs. 0.6%), and whole triceps surae (5.6% vs. 2.1%) (p ≤ 0.011), but similar between legs in the soleus (2.1% vs. 2.9%, p = 0.410)."


Bodyweight exercises are not optimal for hypertrophy, why not do push-ups instead of a chest fly? Because you can't effectively get strong and progressively overload a movement without adding weight.

 

[Lil Icecubes]

TS is fire just make sure to do something like a reverse curl, and front delt just add one set of a shoulder press, and one set of a hammer or reverse curl then your chilling.