2x warm up sets(RIR4-5)(RPE 7)

Rest time:120s-150s

Day1.push/pull

A.Tbar row 2×8-10(3111)

B.db chest press 2×6-8(3111)

C.bent over row 2×8-10(3111)

D.machine incline chest press 2×6-8(3111)

E.Neutral grip pull-down 2×8-10(3111)

F.machine side lateral raise 2×8-12(3111)

Day2.legs/arms

A1.machine triceps press 2×6-8(3111)

A2.machine biceps curl…

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I do not have a deload and really off 2 days, as I am a pretty active person, I still got basketball off bodybuilding, and also want to attain a good physique.

I do like to have 4 days of training during the week, and i wanna bring up Upper Body overall, so the lay out is kind like

Torso and Limbs, specifically want some cap shoulders too so the shoulder volume is bit higher as the recover fast too, that’s why I asked for a help

It’s already been 4 weeks, every time that workout for that 2 exercises, either stick to the same weight and reps and will drop reps and sometimes weight

2x warm up sets(RIR4-5)(RPE 7)

Rest time:120s-150s

Day1.push/pull

A.Tbar row 2×8-10(3111)

B.db chest press 2×6-8(3111)

C.bent over row 2×8-10(3111)

D.machine incline chest press 2×6-8(3111)

E.Neutral grip pull down 2×8-10(3111)

F.machine side lateral raise 2×8-12(3111)

Day2.legs/arms

A1.machine triceps press 2×6-8(3111)

A2.machine biceps…

Read more