why not do push/pull/legs/push/pull/legs sundays off?

What information would you need to give me more help? Thanks for your post

Made me lol no idea why.

I've made small changes. Basically I took off the tricep pull down and replaced Flat BB Bench for Declined on PUSH 1, on PULL 2 I removed BB Bent Over Rows to replace it with a seated machine row, as I feel like I was putting too much pressure on the lower back after doing deadlifts and changed Leg Press for a deficit speed deadlift (10 sets of 3 with low weight, basically it's a standard deadlift but I use a step so the bar is just a little over my feet) + Good mornings

I switched leg press as I think I need more work on my hamstrings and I also want to improve my deadlift

So here's the modified routine

Push 1
BB Declined Bench 195x5
BB Inclined Bench 135x6
BB Shoulder (Smith machine) 45 each side x8
Lateral DB Raises 20x10 with a dropset 10x10
Pec Deck 145x8
Close Grip Bench 115x10

Pull 1 (hypertrophy)
Pull downs (wide grip) 120x8
T-Bar Rows 4 plates of 25x8
Seated Low Row (LF Cable) 120x8
DB Rows 60x10
DB Shrugs 80x12
Rear Pec Deck
BB Curls 60x10
Abs

Push 2 (alternating strength (5 reps)/hypertrophy (8-10 reps) on week1/week2:
DB Inclined 70x5
DB Flat 80x5
DB Press (Shoulders) 60x5
DB Inclined Flys 25x8
Diamond Push-ups (15 lbs on my back) 10x
Rope tricep exercise 80x8
Skull Crushers 55x8

Pull 2 (Strength)
Deadlift*
Pull downs (V bar) 150x5
Seated Machine Rows (Targetting Middle Back) 5 reps
Lat Row Machine Pulls One Arm 115x5 (2x 45 and 1x 25)
DB Rows 80x5
BB Curls 75x5
Abs

Legs
Squat ATG 245x5 (Added 20 lbs ;o)
Deficit deadlift 185x3 (10 sets)
Good Mornings (95x8) - Starting this exercise, will increase weight as my form gets better
Walking Lunges 20 steps with 65 lbs DBs
Leg curl
Calves

--

One thing bothering me is that the upper part of my pectorals have always been lacking and after reading Oats thread about insertions, which mind fucked me a little, I've been asking myself if I am doing something wrong regarding my chest training. My upper pecs improved a little, but not as much as the lower portion of the pecs and the delts, which are still improving faster

help is appreciated, sorry for tl;dr

would personally switch out the smith machine completely unless injury, and do a standing OHP for shoulders, db flies (or incline if u want to emphasize upper pecs) instead of that machine because it'll work out more stabilizers and forearms, while still giving you the same effect on pecs (im guess theyre the finisher set, since youre doign bench before)

also seems like a fuckton of sets (assuming youre doing 3-4 of each exercise), although it varies from person to person, more is not better (unless maybe hypertrophy, which isnt what youre doing judging from reps), for example:

T-Bar Rows 4 plates of 25x8
Seated Low Row (LF Cable) 120x8
DB Rows 60x10

seems like multiple unnecessary variations of the same exercise to be doing right after one another, i'd remove one and do it another day or something

This post was edited by Qwaze on Aug 11 2013 12:50am

That's why you are a small guy.

and u know me from where? judging from your pics u don't strike me as a particularly big guy either

10/10

too much sets and exercises.

not enough legs.

This post was edited by BarnabyJones on Aug 11 2013 04:02pm