[Victor Kocsis]

I’d keep the flys in, I’d even do them first personally. That’s just preference though.

Alright, one last thing I want to ask: would it be more advantageous to swap the machine shoulder press for another high/incline pressing movement? Or perhaps switch the horizontal pressing on the push day with an incline movement? I’m just trying to optimize it as much as I can.

[Victor Kocsis]

If you enjoy it and you progress (I know it sounds samey and repetitive if you look at other topics like this) then it’s all good.

So, I’ll answer it as though I’d be doing it and I’d advise you to take what you like from it and discard what doesn’t apply to you:

I’d swap the presses around in your Push.

I’d add 1/2 more sets of Upper Back/Shrugs in Pull.

I’d add either a set onto ham curls or do another ham biased hinge (can be an RDL again but in a different rep range).

That’s being picky, but it’s the only way I can give you an answer without saying “if you enjoy it and progress, crack on”.

How would you swap the presses on my Push day more exactly? How would it look like?

Instead of doing the Shoulder Press second in the session, I’d do it first and do your horizontal press after.

Most shoulder/high incline machines (apart from strive/prime) are harder in the lockout so I’d put it first.

What about replacing the decline cable flys from my push day with another pressing movement? Or would that be too much pressing movement (3 în total)?

[Victor Kocsis]

If you enjoy it and you progress (I know it sounds samey and repetitive if you look at other topics like this) then it’s all good.

So, I’ll answer it as though I’d be doing it and I’d advise you to take what you like from it and discard what doesn’t apply to you:

I’d swap the presses around in your Push.

I’d add 1/2 more sets of Upper Back/Shrugs in Pull.

I’d add either a set onto ham curls or do another ham biased hinge (can be an RDL again but in a different rep range).

That’s being picky, but it’s the only way I can give you an answer without saying “if you enjoy it and progress, crack on”.

How would you swap the presses on my Push day more exactly? How would it look like?

[Victor Kocsis]

You could just use a bench set up with dumbells here instead buddy, no need to look for a machine all the time. Take it old school with some free weights!

Will try that man. The options mentioned above would affect the spinal erectors in a negative way ?

[Victor Kocsis]

The first one would be the best to use for upper back

Hey JP. So today I tried at my gym the machine you said. Unfortunately it sucks for upper back since those D handles that are attached just come way too close to your body and can’t even get too much scapula retraction on it. I definitely don’t like to overthink when it comes to exercises but I just don’t have in my gym a chest supported upper back row. All I have is a Cybex eagle lat row chest supported and a non chest supported Tbar row. Should I do go for that Tbar or just do a cable seated row? The only concern is that I don’t want it to affect the spinal erectors too much before lower day.

On Uppper A I do:
– SA lat pulldown x1
– lat row x2
– Upper back row x2
– Reverse pec dec x1

On Upper B:
– lat pulldown x2
– upper back row x2
– SA lat row x1

• This reply was modified 11 months ago by  Victor Kocsis.

[Victor Kocsis]

4 sets of presses max , split that however you want , best probably 2 chest 2 shoulder and then do 3 tri iso . Drop the pec dec fully

You simply will not get close to progressing the volume you wrote for press work

Rest looks fine

– What about rear delt work, should I add any rows or rear delt flys on the upper days?

– Should I drop the cable flys on Upper 2 day as well?

[Victor Kocsis]

Here’s a link to each equipment that I meant. Dunno why pictures don’t appear.

https://www.usedgymequipment.com/shop/strength/plate-loaded/cybex-advanced-training-plate-loaded-row/

https://www.lifefitness.com/en-us/catalog/cybex/cybex-products/cybex-eagle-nx-row

https://fitnesssuperstore.com/products/cybex-eagle-incline-pull-11020-remanufactured

usedgymequipment.com

Cybex Advanced Training Plate Loaded Row | Used Gym Equipment

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[Victor Kocsis]

Here’s Lower 2 as well (no idea why it didn’t get posted:

Lower 2
Lying AB Crunch x2
Adductor x2
Standing Calf Raise x2
Lying Leg Curl x2
RDL x2
Leg Press x2
Leg Extension x1
Face Away D Handle Curls x2
Cable Hammer Curls x1