Hello,
What is a more effective push day?

a push day like this?
push day

incline hammer strenght press 2×4-9
machine chest press 2×4-9
hammer strenght shoulder press 2×4-9
close grip bench 2×4-9
cable lateral raises 2×6-9
carter extension 2×6-9

or a push day like this

push day

close grip bench 2×4-9
incline hammer strenght press… Read more

Hello, Is the close grip bench any good for my tricep compound. I did jm press for a while but i wanna switch it up to close grip bench. Thoughts on this?

Hello, I noticed that all my lifts are progressing in weight/reps besides my chest pressing movements. I have been stuck at the same weight and reps for a few weeks right now, what could be the reason for this?

any tips on this upper/lower program?

UPPER A:

Incline smith press 1 x 6-10

chest fly 1 x 6-10

smith shoulder press 1 x 6-10

jm press 1 x 6-10

barbell row 1 x 6-10

close grip lat pulldown 1 x 6-10

close grip seated row 1 x 6-10

machine lateral raise 2 x 6-10

rear delt fly 2 x 6-10

carter extension 2 x 6-10

preacher curl 2 x 6-10

Lower A:

leg press 2…

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Hi Yall!

I have a question about how many sets per excersise is optimal for growth while running a UL/R/UL/R/UL/R split