Maximizing Half body Programm

[Maximilian Knödl]

Hey Coach, i just wanted to hear you’re opinion on my upper body days. I want to maximize hypertrophy for bigger muscles. But the only two movements for chest i can do are the nautilus chestpress and the roller fly for now. I also can do the nautilus dip machine an a banded close grip variation of the seated chestpress. I have elbow issues so only these push movements are in my selection. How would you plan the days ? I also want delts in there. Arms are not that important, i can add an extra arm day if needed. I want to get stronger as the big movements. Would you do all three presses in one session ?

Best regards coach !

Upper 1

A1. Nautilus chestpress
A2. Hammer strength pull down

B1. Close grip banded press
B2. T-Bar row chestpad

C1. Roller fly

D1. Cable Y raises

E1. Hammer curls
E2. Tri X standing

Upper 2

A1. Nautilus chestpress
A2. Hammer strength pull down

B1. banded dips
B2. T-Bar row chestpad

C1. Roller fly

D1. Lying cable laterals

E1. Concentration curls
E2. Tri X seated

[BryceBahm]

[Maximilian Knödl]

Ok thanks for the reply coach ! Yeah I’m already on joes half body Programm. Now for 12 weeks. But as I said I can’t do some exercises that are listed. Would you just swap the second press in the half body Programm from joe, for my neutral grip nautilus chestpress ? I have a much different set up on this, than on my regular nautilus chestpress. So that would be two different Typs of presses. And than cut out the roller fly ? My elbow issues, are the cupital Syndrom. I need machines that lines up perfect with my structure, so my nerve is not getting irritated. I can press perfect on the movements I listed, and Im about to get the other nautilus xplode pieces. They fit me perfect, and I execute them also perfect. Maybe if times goes on my elbows getting better, but for now that’s all I can do.

[Joe]

Maximilian Knödl wrote:

Ok thanks for the reply coach ! Yeah I’m already on joes half body Programm. Now for 12 weeks. But as I said I can’t do some exercises that are listed. Would you just swap the second press in the half body Programm from joe, for my neutral grip nautilus chestpress ? I have a much different set up on this, than on my regular nautilus chestpress. So that would be two different Typs of presses. And than cut out the roller fly ? My elbow issues, are the cupital Syndrom. I need machines that lines up perfect with my structure, so my nerve is not getting irritated. I can press perfect on the movements I listed, and Im about to get the other nautilus xplode pieces. They fit me perfect, and I execute them also perfect. Maybe if s goes on my elbows getting better, but for now that’s all I can do.

[Maximilian Knödl]

Ok thanks a lot ! So I swap the incline press to the neutral grip press variation and cut out the roller fly. So I have 3 presses that covers a lot ROM and muscles. But can I incorporate delts ? I would do a tri set. So it doesn’t cost any more time to get some side delts in.
I’ve already done it this way and have progressed crazy on them.
And what exercise would you chose ? The seated Y-raises ? Or the lying variation ? Or would you let delts complete out of the Programm ?

A1. Dips
A2. Hammer curls
A3. Lying cable laterals

[Maximilian Knödl]

Sorry for that many questions, I really appreciate your time ! Thanks a lot ! But something crossed my mind, the half body Programm is maybe on paper the best plan to put size on right ? So there’s not much place for isolation exercises.
Then you have to go to a push pull lower modified version maybe. But what about exercises like the upright row ? Or something like a high pull ? Would it make sense to do this exercises In a half body Programm ? And what about farmers walk maybe for metabolic work after a workout ?

[BryceBahm]

Maximilian Knödl wrote:

Sorry for that many questions, I really appreciate your ! Thanks a lot ! But something crossed my mind, the half body Programm is maybe on paper the best plan to put size on right ? So there’s not much place for isolation exercises.
Then you have to go to a push pull lower modified version maybe. But what about exercises like the upright row ? Or something like a high pull ? Would it make sense to do this exercises In a half body Programm ? And what about farmers walk maybe for metabolic work after a workout ?

[Joe]

[Maximilian Knödl]

Ok thanks a lot for the answers !

[Author]

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