Incline Benchpress: 5x5
OHP: 4x8
Reverse grip benchpress: 3x10
3 variations of flyes: 3x10, 3x10, 3x10
1 armed tricep pushdowns: 3x10
Lateral Raises: 3x15
Close grip benchpress: 3x10

I hit rear delts on my pull days. I'm worried this isn't enough volume.
Opinions?

how are you worried that's not enough volume, 27 sets in 1 day?

what variations of flyes are you doing if not rear delt flyes, or lateral raises

and wtf 9 sets of flyes...

This post was edited by turtol on Jan 18 2015 09:59pm

Well I was mainly worried about tricep volume - making sure I hit all 3 heads.

Pec Deck, then cable flyes from the top and bottom.

you've got ohp, and incline bench for 9 sets of indirect tricep work, another 3 sets of wtf reverse grip bench, then 6 fucking sets of DIRECT tricep work, for a minor muscle.

srsly?

Fuck yea, pushing for bigger arms.

Which sounds better? Replacing (reverse grip and close grip benchpress) with (Flat bench and overhead DB extension)?

This post was edited by Torsi3llo on Jan 18 2015 10:15pm

you think there are tricep exercises that dont hit all 3 heads?

Decrease volume and increase frequency. Try pushing 3 times per week using Daily Undulation Periodization.

Monday: Medium (volume)

Wednesday: light(Recovery)

Friday: Heavy (Intensity)

Well there are tricep exercises that hit a certain head harder than the other 2. Just like there are exercises that work the lower lat more than the upper.



With my routine I can only do push twice a week. I usually do heavy first, then on the next push day I'll do hypertrophy.

On heavy days I'll usually skip flyes and replace it with decline bench.

This post was edited by Torsi3llo on Jan 19 2015 12:16am

So I just looked up DUP and it's very interesting. I just started a new PPL routine, so I'm gonna stick with this for awhile but I will definitely try something like that in the future.

Just wondering, is DUP targeted for powerlifting or body building?