Is there a reason why 1 set of RDL? And should I start my leg with RDL or leave it towards the end

I’m doing PPL R UL R. How’s this set up look?

Push
Cable chest flys 34 2 sets
incline smith press 50 45 2 sets
Smith shoulder press 2 sets
Flat press 80 2 sets
Cable lateral raise 17.5 3 sets
Rope pushdown 22.5 2 sets
Cross body cable ext 20.5 2 sets

Pull
Single arm lat row 69 2 sets
Single arm lat pulldown 69 2 sets
Seated row machine… Read more

How would you guys do your rest days for this split? Based on my school schedule I was doing URLPPLR . So I had 4 days straight so I want to change it to a proper split.

PPLRURL? PPLRRUL? PPLRULR?

Is a chest fly really the same as a chest press?

Any tips for working around golfers elbow, intensity? Changing rep ranges? Weight? Etc. I’m already doing recovery on it.

Push

Cable chest flys 37 2 sets

incline smith 50 2 sets

Db shoulder press 50 2 sets

LF seated chest press 130 2 sets/cybex 170

lateral raise machine 100 3 sets seat 3

Rope pushdown 22.5 3 sets

Overhead ext 20 3 sets

Pull

Assisted pull-ups 2 sets

Single arm lat row 69 2 sets

T bar row 95 3 sets

Single arm lat pulldown 69 2 sets

Kelso shrugs 2 sets

SA rear…

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If my daily step goal is 15k, can I include my liss cardio to help me get to that or should I keep my cardio separate from step goal?

I’m new to this split, just wanted advice if I instructed properly. I mentioned it earlier in another discussion. Open to different movements, gym has good equipment.

Monday legs

Tuesday rest

Wednesday Upper

Thursday rest

Friday lower

Saturday push

Sunday Pull

Push

Cable chest flys 33 2 sets

incline smith 50 2 sets

Db shoulder press 55 2 sets

LF seated…

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How would you guys structure UL with ppl? What should the volume look like? How could I structure A and B days?

And what about post workout? Immediate stretching after or before sleep?

What are some routines for warming up on a leg day?

And how much protein should I be getting in? Is 185 enough? What determines how much I need?

I’ve been dieting since march 2025, lost 30.2 lbs. I’m now 164, still going at it. I want to take out ground beef bc that’ll take out 16 grams, which will take me to 50 grams of fat total. But I have to increase carbs to match my caloric number (from when I had beef) which would put me at 497 g. Is that too much. I also eat 185 G protein. So…

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How many sleeps should i have between ppl sessions. 3,4,5? If i did arms on leg day, would that differ? And how would it differ doing a UL/PPL?

I will be starting class in January. And I also work. So my classes are Tuesday and Thursday. I won’t have to time to workout. How would you go about that to set up the proper split.

What are some recommendations for getting rid of golfers elbow? Any specific exercises or stretches you guys like?

What’s a good range of volume for a week of training?

When you drop calories for rest day, do you decrease carbs or protein? Mix of both?

Is it necessary to have a shortened and lengthen version of biceps for a pull day? Or could I separate them into an an and b day ?

Is it necessary to have 2 bicep moments in a session, one lengthened and one shortened range?

What are some tips/cues for unilateral and bilateral lat pull downs and lat rows?

would it be too much volume, doing cable rear delt variation and a rear delt row in the same day. I already do t bar row and chest supported neutral grip row?

how much should I take and when should I take? Post workout or before bed?

On a diet, What bpm range should i aim for when walking incline treadmill? When I do my peloton, I’m in the 120-130 range.

What specific type of magnesium is the best for sleep? How much to take and when?

What kind of full body mobility work do you guys do? How frequent and when do you do it, before or after a workout?and what should a mobility routine include?

Is there a difference of form for a chest dip and a tricep dip? because it’s a compound movement it doesn’t really matter when trying to isolate those 2 muscles?

On a pull day, would it be too much to do a preacher variation, a behind back curl variation and then a hammer or reverse curl? Or should I do one day preacher, one day behind the back. I’m currently doing both each pull days but no reverse or hammer curl and on leg day I’m doing 1 bicep and 1 tricep.

What movements target the long and lateral head tricep the best? What are some good combos to implement in a ppl split?

And if my left tricep is lacking, when I do unilateral should I start with the left side?

On a cut, What should the difference in calories be between working and rest days? 2-300 less on rest days?

Which movements target the tricep long head the best?

What kind of massages do you recommend and how frequent should I get them? And thoughts on dry needling?

If you had to pick certain fruits to eat everyday, what would you pick and why? And which fruits would you avoid?

What’s the most amount of days I should I take off from working out, currently on vacation and haven’t had a a chance to workout and haven’t worked out since last friday

Going to Portugal (Ill be a hour outside Lisbon) and Barcelona for vacation. Does anybody know good gyms I could go to?

Tips or cues to execute rear delt cable or machine properly

I am currently doing 30 min training, 40 min rest days. I’m still dropping so I’m good rn. But at what point do I stop increasing cardio and focus on decreasing cals. Is there a max amount of cardio I can do before it’s too much fatigue on my body?

I’m open to new movements.

I do 2 tricep movements for A and B push days. Push A is dips and Single arm crossover tri extension. Push B is jm press and single arm overhead. Are these good combos. Trying to bias lateral and long head for each day. Ik they don’t completely target one or the other.

I’ve been dieting since march 24, started at 194, now I’m around 183. Around a 1lb per week. I think the loss has been and workouts have been good. At what point do I slow down the loss phase and aim for .5lb loss a week?

Is it necessary to include abductors on both leg days, I currently only do adductors both and A and B day?

Would it also have to do with my foot placement? Putting them closer?

In the recent tbjp progress video, Kuba talks about how when one of his clients does leg press his knees go outward and ends up using his adductors. He explained how to fix that but how would that look visually.

Should I start leg day with adductors and calf’s? Want to warm up knees and ankles for squatting movements.

What electrolyte brands should I buy? And would it be ok to take everyday ?

Any tips for ankle mobility. My left ankle has been bothering me on leg press and pendulum squat.

If I need to do 30-40 min of cardio daily, can I split it up into 2 sessions or do it all at once?

Push A

incline smith 60 57.5 2 sets

Smith machine Shoulder press 55 50 2sets

Chest press machine 190 2 sets

Cable chest flys 34 2 sets

Seated lateral raise machine 3 sets

Weighted dips 2 sets

Cable crossover tricep extension 2 sets

Push day B

Cable y raise 19 2 sets

Plate loaded incline press 97.5 2 sets seat 7

Smith machine shoulder press 55 50 2…

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Is it necessary to have one leg press and one squat movement in one session or can I split the two in 2 different leg days? And if I do need to split them up , should I add another leg movement?

When dieting and my weight is staying in the same general area, how much calories should I decrease?