[Cagatay Keles]

Hello Kuba, I hope you’re doing well. I have a question about one of your recent videos. In the video where you talked about exercises that might be overrated, you mentioned that we could find better movements than the Bench Press for certain reasons. I’ve been doing the Barbell Bench Press for my chest for a long time, and because I have winged scapulae, I don’t feel very comfortable on machines, for example. In situations like this, would it actually make more sense to use compound exercises that could be considered overrated (if we feel better doing them)? Or should we still think that they are overrated and provide less development compared to good machines? Because the machines at my gym aren’t very good either, so I often use exercises like the BB Back Squat and BB BP.

[Cagatay Keles]

Hey bud. There will be in here that will have Klee experience with this transition as well as upper lower training BUT from why I can see , this looks quite solid.

Volume and rep range here can work for growing, especially given it’ll be new stimulus for your bod and what it’s used to.

I’d say just get this started, and evaluate how you look, feel, recovery, sleep etc etc … and report back to see if we need to help you adjust it if there’s any issues

Thanks for your comment, Sas. Generally, I don’t really like using machines, and I don’t have enough machines in my gym. That’s why compound movements like bench press and barbell squats are very common. I was wondering if I could achieve similar effects with these.

[Cagatay Keles]

Any opinion you can offer on this matter would be valuable to me 🙂

[Cagatay Keles]

1. Upper Push
• Bench Press: 2 Sets x 4-6Reps (RiR 0-1)
• Close Grip Bench Press: 2 Sets x 8 Reps (RiR 0-1)
• Chest Supported Machine Row: 3 Sets x 8-10 Reps (RiR 0-1)
• Pecdeck Fly: 2 Sets x 10 Reps (RiR 0-1)
• Single Arm Lat Pulldown: 3 Sets x 8-10 Reps (RiR 0-1)
• Cable Lateral Raise: 2 Sets x 10 Reps (RiR 0-1)
• Reverse Fly Machine: 2 Sets x 10 Reps (RiR 0-1)
• Cable Overhead Extension: 2 Sets x 10 Reps (RiR 0-1)

2. Lower Strength
• Barbell Squat: 2 Sets x 3-5 Reps (RiR 0-1)
• Pause Back Squat: 2 Sets x 4 -6 Reps (RiR 0-1)
• Seated Leg Curl: 2 Sets x 10 Reps (RiR 0-1)
• Leg Extension: 2 Sets x 10 Reps (RiR 0-1)
• 45 Dumbbell Glute Focused Extension: 2 Sets x 6 Reps (RiR 0-1)
• Single Leg Dumbbell RDL: 2 Sets x 8 Reps (RiR 0-1)
• Leg Press Machine Calf Raise: 2 Sets x 10 Reps (RiR 0-1)
• Rope Crunch: 2 Sets x 10 Reps (RiR 0-1)
• Preacher Curl Machine: 3 Sets x 10 Reps (RiR 0-1)

3. Lower Strength DL
• Conventional Deadlift: 2 Sets x 3-5 Reps (RiR 0-1)
• Seated Leg Curl: 2 Sets x 10 Reps (RiR 0-1)
• Bulgarian Split Squat: 2 Sets x 6 Reps (RiR 0-1)
• Leg Extension: 2 Sets x 10 Reps (RiR 0-1)
• Barbell Glute Bridge: 2 Sets x 5 Reps (RiR 0-1)
• Leg Press Machine Calf Raise: 2 Sets x 10 Reps (RiR 0-1)
• Preacher Curl Machine: 3 Sets x 10 Reps (RiR 0-1)
• Rope Crunch: 2 Sets x 10 Reps (RiR 0-1)

4. Upper Hyp
• Chest Supported Machine Row: 2 Sets x 8-10 Reps (RiR 0-1)
• Single Arm Lat Pulldown: 2 Sets x 8-10 Reps (RiR 0-1)
• Wide Grip Seated Cable Row: 2 Sets x 8-10 Reps (RiR 0-1)
• Bench Press: 2 Sets x 5-8 Reps (RiR 0-1)
• Cable Fly: 2 Sets x 10 Reps (RiR 0-1)
• Cable Lateral Raise: 2 Sets x 10 Reps (RiR 0-1)
• Reverse Fly Machine: 2 Sets x 10 Reps (RiR 0-1)
• Cable Overhead Extension: 3 Sets x 10 Reps (RiR 0-1)