i'm training for aesthetics
1. Db Incline bench press 4x8
2. Bb flat bench press 4x5
3. Low-high cable fly 3x8
4. Cable lat raise 3x10
5. Db lat raise 3x10
6. Tricep pushdown 3x10
7. Skull-crushers 3x10
help me optimize my push day
i'm training for aesthetics
1. Db Incline bench press 4x8
2. Bb flat bench press 4x5
3. Low-high cable fly 3x8
4. Cable lat raise 3x10
5. Db lat raise 3x10
6. Tricep pushdown 3x10
7. Skull-crushers 3x10
>help me optimize my push day
Sure. Switch to full body 3X a week. You’re welcome
why
Because you’re not on steroids
why is ppl split not good for natties
bump
if you try bumping this dogshit thread one more time, I will place a curse on your family for seven times seven generations
didn't bump you btw ROFLMAO
sumting wong?
Dude, just do whatever, close to failure, with progressive overload. Make sure you get enough protein.
All this bodybuilding shit on here is too much for the average lifter.
Because, if you are asking this shit you need ss/sl. read the fucking sticky.
I’ll just compare my own push day:
>flat bench till it gets heavy then so as many sets I can at that weight
>close grip bench until my triceps are about to fall off
>incl bench if I still have energy to push
That’s about it. Takes 45min
I know this may all sound harsh. But it's good advice. WAGMI bro.
It's not that it's not good. Most natty lifters won't be consistent enough and will skip days. Leading to imbalance. Just to full body until you know you can be consistent.
bump
Lots of these exercises are redundant because they are close variations of each other. Would recommend swapping them out for more novel stimuli. Also add in a vertical pushing movement. Something like this
1. Db low Incline bench press 5x8
2. Seated DB OHP 4x8
3. Low-high cable fly 3x10
4. Cable lat raise 3x10
5. Triceps push down 3x10
6. Lean away DB lat raise 3x10
7. EZ bar overhead triceps extension 3x10
Too much volume. Instead of 4 sets of benching twice do 3 sets on both. Replace flies with OHP. Do dips instead of skullcrushers.
but but i thought 15 sets per week per muscle group is recommended
You're doing PPL only once a week? It's overkill honestly. Like other anons said, shift to full body if you only want to gym 3 times a week. But I'd prefer 4 times Upper Lower split if I were in your place.
twice
You're doing 22 sets of chest and only 6 sets of lateral raises per week then topkek
wtf do i do what changes do i make bro
won't ppl yield greater gains than full body split
Yh but only if you do it twice a week. Frequency is too low with PPL once per week
also retarded question
does 3 sets of incline + 3 sets of bench = 6 sets of chest? i mean incline targets upper so do you still group them together or nah
Obviously, upper chest isnt a separate muscle
ok so i'll do 3 sets incline, 3 sets flat, which means i'll be doing 12 sets of chest a week
i'll remove low-high cable fly uhhhh
i'll keep 3x cable lat raise 3xdb lat raise
i dont wanna add dips because they hurt my joints
Just do a different tricep isolation. Maybe something overhead so you hit the long head more. Also maybe do a shoulder-focused compound like OHP