Lagging body part catchup help: chest

[y777]

Hi guys

Wondering if yall can take a look at my routine /split and comment on how I can adjust it to train chest more each week.
I’ve got a decent chest back imbalance. Front delts also lacking gs side and rear

My constraints: can only lift once per day , 1 hour max.

Current split is PPL, without days off unless getting sick or overtraining then I’ll take a day off after legs.

Push:
Rope push downs 2 warmup sets
Incline flyes 1 warmup set, : working sets
Bench press or machine press 3 working sets

Standing shoulder dumbbell press. 3 working sets
Side laterals or side cable raises. 3 working sets

Abs 3-4 sets

Pull:
Standing bicep curls 1 warmup and 3 working
Reverse curls 3 working sets
Seated incline dumbbell curls OR hammer curls. 3 working
Narrow grip lat pull downs (for more bicep activation. ) 3 working sets
Seated or bent over rows. 3 working sets


Legs
Squats 1 warmup. 3 working. Sometimes 4
Single leg extensions 3 sets
Leg curls 3 sets
Calf press on leg press sled 3 or 4 sets
Seated calf raises 3 sets


On pull days I sped majority of time on biceps so figure they’ll catch up to tris. But wondering what to do with chest and front delts.

Can I squeeze them in again during the week so I hit cbest an extra day somehow and train them 3x ?

I feel like bro splits aren’t for me because records is faster being enhanced and PPL gets me excited to hit fav body parts sooner

Thank you very much for any advice

 

[nightprowler7]

This all is very confusing, even the format in which you posted. What is your working set (weight) and how many reps are you doing?

I understand you are doing PPL or a variant of it. But you aren't doing much in 1 hour. I would make it 2 hours and do more than 2 exercises per muscle, and 4-sets of 10-15 reps.


If you are seeing lagging body parts, it's either you aren't doing it enough, with enough weight, or you're not using correct form.

 

[buck]

I wouldn't start with push downs if i wanted to focus on chest and shoulders. I found movements that caused an arcing motion such as dumbells far better for me for chest growth then a straight line movement. As the chest works by pulling the elbow to the centerline of the chest. I would drop the flies as well and stick to compound movements. I watch guys for years doing flies and watch their chest not growing noticeably.
As for shoulders most guys i see pressing only press the upper range of motion which is more tricep and trap. Once the elbow gets a ways above the shoulder it seems other muscle take over form the delt.

 

[y777]

Guys. Thank you so much for your replies.

I’ll write more but just have to drive kids to activities.

But wanted to add color re chest back imbalance. It’s not from recent training. It’s from high school and college days that I developed it.

So now that I’ve shed the fat my back /traps etc look like a natty “fit guy “ who’s been lifting 2-3 years but me chest is nonexistent. Just started actually putting any tissue on it. (Working sets finally budged to 185 lbs 8-10 reps. I was at 135 for the longest time ).

I wish there was a calculator that can tell me if I lift a certain weight on one movement I should be able to lift X on another movement

Here are some of my working set weights

Flat bench 185 lbs 8-10 reps. 3-4 sets
Incline flyes 65 lbs 10-12 reps for 4 sets
Dumbbell pullover 70 lb 3-4 serfs , 8-10 reps

Standing shoulder press (db) 45 lbs. 10 x 4

Standing barbell curl 85 lbs 8 reps. Sometimes I drop it to 75 lbs. for 12 reps. Total 4 working sets

Tricep push downs 100-110 lbs. 10-12 reps. 4 sets

Squats. Skinny legs. So just 225 lbs for 8-10 reps. 4 sets.

Narrow grip pulldown. 150 lbs 10-12 reps. 4 sets

Calf press on leg press sled. 360 lbs (4 plates) 15 reps 4 sets

//

Edit. Lifting for almost a year. Late 40s here. Started it all with doc TRT last year and that was the gateway into doing my own B+C since then. Mid last year upped test 300 then 500 mainly to combat wasting as I was on severe caloric restriction while on tirz (1600-1800 per day vs 2500 maintenance at the time ; now I’m running 4000-4500 per day vs 3700 maintenance level )