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Thanks bryce! Also may I ask why there’s so many rest days? It’s listed as 2 on 1 off, when usually it’s 6 on 1 off
Idk the video Joe made for it made it seem like he was doing all the best to maxamize lat and minimize upper back
Thing is I’m pretty sure machine Pulldown is meant with the intent of lats and I don’t really feel rdls in my back
I’m not Joe and Bryce but I think you should the one that you enjoy the most, assuming you’re able to recover from it with proper volume and intensity balance.
Thanks Bryce and Joe! But let’s say I was gonna hit 8 sets of chest and back on one upper body day, would doing 4 sets of chest and back each day, twice really that difficult to recover from? I’ve been doing it for the past week, and although that is too early to know if something works, I feel recovered and fine.
Hey Joe thanks for the response. I really don’t like the chest supported dumbbell row variation for some reason and would rather do something else.
If I did 2 lat exercises in the beginning of the workout, then an upper back Pulldown, and finished off with old-school wide grip t-bar rows would this be fine? I know those get a bad rep but hopefully my back will be the limiting factor if I put it as exercise 4.
Thanks Bryce! I assume the same applies to other movements like the cross cable extensions for triceps and rear delts?
Thanks Bryce, cleared it up for me. Would it be fine to incorporate both movements on different days? I like to have 4 different lateral raise variants per week.
@lucas does this mean you can get a big chest without flies and big triceps without some stretched overhead extension?
Thanks Bryce and Joe!
I guess I wanted to know if it was okay to work the same movement twice a week (like a preacher curl or lengthened cable lateral raise) at the same rep range to make progress. Obviously, you would have to progress twice a week instead of once a week since the exercise is programmed 2/week now at the same rep range.
I’ve taken into account of what you’ve said and have written up this program and will stick to it, is this program reasonable (mainly looking at the arms/delts aspect)?
PULL [A] – MONDAY
– CS T-bar Row (Back #1)
– SA Cable Lat Row (Back #2)
– Rear-delt Extension 1×8-15; 1×15-23; 1×23-30
– Lengthened Lateral Raise 1×8-15; 1×15-23; 1×23-30
– Hammer Curl 1×8-12; 2×12-20
– Preacher Curl (machine) 1×8-12; 2×12-20
PULL – WEDNESDAY
– Machine Lateral Raise 1×8-15; 1×15-23; 1×23-30
– Plate-loaded High Row (Back #1)
– SA Machine Lat Row (Back #2)
– Incline Dumbbell Row (Back #3)
– Rear-delt Swing 3×10-20
– Incline Cable Curl 1×8-12; 2×12-20
– Seated DB Curl (w/ the lat-pulldown handles as support) 1×8-12; 2×12-20
———————————-
PUSH [A] – TUESDAY
– DB Incline Press (Chest #1)
– Seated Bayesian Cable Press (Chest #2)
– Seated Cross Cable Pushdown 1×8-12; 2×12-20
– A1) Dumbbell Heavy Partials (seated) 3×10-20
A2) Dumbbell Side Laterals (seated)
– Incline DB Skullcrusher 1×8-12; 2×12-20
PUSH – THURSDAY
– DB Bench Press (Chest #1)
– DB Shoulder Press
– SA Incline Cable Fly (Chest #2)
– SA Cable Y-Raise 1×8-15; 1×15-23; 1×23-30
– Long Rope Pushdown 1×8-12; 2×12-20
– SA Katana Extension 1×8-12; 2×12-20
LOWER – FRIDAY
UPPER – SATURDAY
– Lengthened Lateral Raise 1×8-15; 1×15-23; 1×23-30
– CS Pulldown (BACK #1)
– Incline Barbell Bench (Chest #1)
– Smith-machine Row (Back #2)
– A1) Weighted Dips (Chest #2)
A2) Dip Machine
– A1) Pec Deck (Chest #3)
– A2) Reverse Pec Deck 1×8-15; 1×15-23; 1×23-30
– Preacher Curl Machine
Volume for chest and back will be accounted for so I can recover. Essentially, I’m doing a different lateral-delt variant/movement everyday (except for lower) and repeating one of those movements on upper-body for a total of four different varieties in a week. The same with biceps/triceps, 4 variations except they are done 3x a week instead of 5x.
I mainly wanted to know if it would be a big-deal repeating the same variant twice in a week for the same rep range because then I would be essentially trying to progress on the movement twice a week, rather than the original once a week for other variants. Will this cause me to plateau or be inefficient, or am I overthinking it?
Once again, thanks a lot!
I’m not sure if I clicked the reply button lol but just wanted to reiterate, how would I be able to incorporate the same movement in different days? Ex Should I just follow a rep scheme of lets say Cable lateral raise 1×8-15: 1×15-23; 23-30 on Push A and push B and a different variant on the pull days? Or just completely have new exercises
Wow, thanks so much Joe! I like how you said it was “splitting marginal hairs” since it seems like I am really “majoring in the minors.” This has been a really bad mindset for me for months now where I keep changing my programs and can’t overload overtime because of these arm and shoulder variant dilemmas..
You said you’d give up variance for an exercise you like more which I should probably do but if you use the same rep ranges ie a preacher curl on Monday and Wednesday, you wouldn’t be able to necessarily progress from your Monday session since you only have one day of rest between the exercise and also the different back exercises beforehand on each day would perhaps fatigue the biceps differently in each day. Does this matter? The same concept for side-delts and triceps. It’s this mindset that has been hindering some of my gains.
On the other hand, if I do a different variation for each body part on each day, this would fix the issue above because I wouldn’t be using the same exercise but would cause another problem: would there be a time where I plateau on all of these variants and not have anything to replace it with?
Both of these issues are my fears for a) using the same exercise with less variation during the week, and b) using different exercises with more variance.
I’m just really hoping I can get over this mindset!
