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@deirdreatkins Ah yes my bad. So it could just be 1 rest day after the weakpoint workout. Tris and side delts will be fine in 24/48 hours to train again unlike bigger muscles like chest/hams

@deirdreatkins 5 day

@deirdreatkins Just do @sandys/Rest/U/L/Weakpoint/Rest/Rest. This gives you 2 days of rest from Weakpoint day to the next Upper day which is more than enough for Side delts and Triceps

The pull days look really good but I'd argue that it's unnecessary to do 2 trap isolation exercises in a single week as they're hit pretty well by deadlifts. I'd swap one trap exercise out for a bicep exercise on your Pull A day. Lat Pulldowns and Pullups in the same workout aren't that useful...

@jake3134 Yeah, the flat barbell bench isn't that good in terms of building muscle compared to the dips/db bench and flies because of the lack of ROM. But if you like it then you can keep it in on the opposite day as the overhead press with incline BB press on the same day as the flat DB bench...

@gworden This depends on what your split looks like, flat presses and especially dips also work the front delt really well

@mariaisabella Maybe try this one... Upper A: DB Bench 4x6 - BB Row 4x6 - Incline Bench 4x8 - V Bar Pulldown 4x8 - Cable Fly 4x10 - Hammer Curl 4x10 SS DB Lat Raise 4x10 - Cable Overhead Ext 4x10 SS Facepull 4x10 Lower A: Squat 4x6 - RDL 4x8 - Leg Press 4x10 - Leg Curl 4x10 - Calf Press 4x10 -...

@jake3134 Yes, that would be fine but my logic behind this is that the front delts are fatigued from the OHP, and doing the DB Bench in between gives the front delts some more rest during the workout. In theory, you wouldn't even have to do incline presses to hit the upper chest, to begin with...

@jake3134 OHP is a heavy compound exercise and best to put it first. No, you'd flat bench 2x a week. Once with a Barbell and the other day with a Dumbbell, the only problem then becomes the overlap between the OHP and Incline Press but if you use a smith machine then you can really focus on the...

@kalwa And you’re not able to recover from that within 72 hrs?

@jake3134 So it'd be better to keep the flat barbell bench in instead of the dips and put them on the opposite day as the overhead press

@kalwa What is it that you do on Friday exactly?

@jake3134 I'd change the push days a bit as you've mentioned that your upper chest is lagging. So I'd always start the day with OHP on one day and Incline BB/Smith Press on the other. Also, I'd add low-to-high cable flies and chest dips. You don't need to overhead press 2x a week as the front...

@kalwa It’s generally better to increase volume until you’re unable to recover. 14-15 sets is still low volume

@kalwa Are you getting bigger?