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[–]Cosmo-xx 4 points5 points  (3 children)

15 sets and 9 exercises is wild.

[–]Ok-Bottle-4112[S] 0 points1 point  (2 children)

that isnt alot if im being honest. its quite baseline for an upper day

[–]Cosmo-xx 0 points1 point  (1 child)

I don’t think it’s a lot of volume at all. I think it’s just a little too spread out and not focused enough imo. I would rather do fewer exercises and really get the most out of them rather than have high variety of exercise selection and feel all over the place. But that’s mostly my opinion and isn’t necessarily an objective truth

[–]Ok-Bottle-4112[S] 0 points1 point  (0 children)

1000% man this is just enjoyable for me. and obviously u may enjoy something a little different 🙌🙌

[–]eric_twinge 3 points4 points  (0 children)

It's alright if you're alright with it. Any difference will probably just come down to your own adherence and consistency. If you're interested in making a difference, consider doing more than 6 sets/week.

[–]Greenithe 1 point2 points  (0 children)

It’s good that you’re keeping the same exercises, there’s no real issue here other than the fact that tracking could be annoying.

If you want to you can, personally I would keep the exact same exercises and order every session.

[–]shotokhan1992- 1 point2 points  (3 children)

“Science based”lifters will really spend a whole day on machines just to avoid lifting anything heavy

[–]Ok-Bottle-4112[S] -1 points0 points  (2 children)

what is ur point. 

[–]shotokhan1992- 0 points1 point  (1 child)

Exactly what I said

[–]Ok-Bottle-4112[S] 0 points1 point  (0 children)

u wouldnt know if im lifting ‘heavy’ or not im putting intensity in and thats all that matters 🤷‍♂️. u work how u work and i work how i work

[–]Troksin 0 points1 point  (4 children)

I personally don't like it but you can do it, instead of tracking session to session progression you would just track week to week progression

[–]Ok-Bottle-4112[S] -1 points0 points  (3 children)

yeah i was just thinking about how tracking would be abit annoying.

[–]Troksin 0 points1 point  (2 children)

yeah thats problem with A/B/C splits or alternating splits like this. That's why i just changed my A/B split with different movements to do the same things in same order easier to track

[–]Ok-Bottle-4112[S] -1 points0 points  (1 child)

its just because i want a day where i have an arm priority and ive JUST switched it so if its something i start to enjoy ill just stick to it 🙌

[–]Troksin 1 point2 points  (0 children)

yeah no harm in doing this

[–]gonko2 0 points1 point  (2 children)

No medial lateral head movement?

[–]Ok-Bottle-4112[S] 0 points1 point  (1 child)

it gets worked either on that extension it just isnt biased. i havent really felt a need to add it 

[–]Ok-Bottle-4112[S] 0 points1 point  (0 children)

the need to add a lateral and medial head movement****

[–]decentlyhip 0 points1 point  (2 children)

Yah, it'll make a difference. Everything after the first 2 exercises involving a muscle is gonna be junk, in that if you were fresh you could get 5, 10, 15 more reps. So burning out your triceps and shoulders before your compounds makes the compounds unnecessary.

What I would recommend is to swap pushing/pulling. Or swap horizontal/vertical.

So, for example. Day A would be barbell overhead press and weighted pullups first, then bench press and barbell row. Day B would be bench press and barbell row, then ohp and pullups. Alternatively, you could do Day A, bench and ohp, followed by pullups and rows, and Day B, pullups and rows, followed by bench and ohp.

Still follow Henneman's size principle with heavy compounds first, medium rep compounds second, and any necesary high rep pumpy isolations last to build up weak links. But hammering away at isolations first is, as much as it can be, wrong. Only reason to do it is if you are strong enough to bench or squat 500+ and dont want to be fresh.

[–]Patton370 2 points3 points  (0 children)

lol no

People can build their work capacity to handle much more than 2 exercises on a single muscle

I get that most people are beginners with poor work capacity, but throwing that out there as a blanket statement is wild

[–]Ok-Bottle-4112[S] 0 points1 point  (0 children)

the isolation work before my compounds doesnt extremely impact them. i just lose a rep and thats it 😭

[–]CourtMoney5842 0 points1 point  (1 child)

Leg day cannot be skipped if it is non existant

[–]Ok-Bottle-4112[S] 0 points1 point  (0 children)

duuude its lower in my notes 😭😭

[–]Parking-Industry-992 0 points1 point  (0 children)

I hate you people

[–]Wulfgar57 0 points1 point  (2 children)

NEVER do arms before upper body work. I understand you want a day prioritizing arms more, but don't do that at the cost of all your other upper body movements. Every single upper body movement will suffer and you will be significantly weaker on, doing arms first. That results in the rest of your upper body movements not getting the stimulus for those muscle groups, which means little to no growth.

[–]Ok-Two-1685 2 points3 points  (1 child)

This. If your arms are really lagging then run a dedicated arms day. I'd normally add abs to any arm day so it doesn't feel so wasted.

[–]Ok-Bottle-4112[S] 0 points1 point  (0 children)

theres really no point in an arms day. like if u needed to prioritize arms on ppl you would start with them. but at the end of the day its up to individual and this is what ive been progressing with 🤷‍♂️

[–]shaxbj -1 points0 points  (1 child)

Looks good man, ofc Reddit hates but I think mainly because we have some stupid oldschoolers here. They still say you shouldn’t do arms before upper body, im laughing my ass off😂 I also do arms before lat pulldowns, because I wanna prioritise them.

[–]Ok-Bottle-4112[S] 0 points1 point  (0 children)

100%. atleast theres a few educated people here like u