[Alex]

I was thinking of going with:
Upper A
Chest press 2 sets on diff machine
Shoulder Press 1 set
Machine Tricep Narrow Press 1

and Upper B:
Incline Press 2 set
DB Shoulder Press 1 set
Dips 1 set
Pec dec 1 set

[Alex]

9 months on the movements that plateaued.

[Alex]

I would aim for a weight loss of 1%-1.5% of BW per week for 4-6 weeks. Use food as much as possible to create the deficit. Thats how i do it

[Alex]

I did 4 FB workouts and my wrists,elbows and shoulders already dont like it.I havent felt this type of discomfort before. I guess the only other option i have training EOD is U/L?

[Alex]

I think with FB EOD you must have really good recovery. My job is stressful most of the time and every 4 days I have a night shift which messes with my sleep. Should I still give it a try and see if I progress?

100% mate, thats how you work these things out. Most people should have no issues recovering from FB EOD or 3 x a week. I found for myself 3 times a week training FB was ideal [/quote]
I posted a FB program on the training forum if you dont mind checking it out.

[Alex]

I think with FB EOD you must have really good recovery. My job is stressful most of the time and every 4 days I have a night shift which messes with my sleep. Should I still give it a try and see if I progress?

[Alex]

Thank you Jordan!

[Alex]

If your hitting this volume I would just train ppl 3 on 1 off , or lower your volume and run u/l 2 on 1 off

The thing is i can only train every other day due to work, should i go with PPL EOD or the U/L that i posted?