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Hi all. Looking to build my upper chest, arms and side delts as a primary focus.
How is my program with this goal in mind. Is there any changes I can make to improve things?
Leg day 1 and 2 are the same and I can’t squat due to knee issues.
Push 1:
Incline DB Press:
Incline Bench:
Flat DB Press:
Arnold Press:
Tricep Bench:
Side Lat Raise:
Dips:
Pull 1:
Deadlift:
Barbell Curl:
Preacher Curl:
T Bar Row
Cable Side Lat Raise:
Rear Delt Raise:
Shrug [SS]
Legs:
Leg Extension Single:
Glute Press:
Leg Press:
Calf Press:
Romanian Dead:
Leg Extensions:
Seated Calf Raise:
Hamstring Curl:
Push 2:
Tricep Bench: ^
Tricep Pushdown Rope:
Dips: ^
Incline Bench: ^
Incline DB Press 45 Degrees:
Incline Fly:
Behind Neck Press (for Side Delts):
Pull 2:
Pull-ups:
Seated DB Curl:
EZ Bar Curl:
Cable DB: Curl:
T bar Row: ^
Lat Pull Down:
Lat Pushdown:
How is my program with this goal in mind. Is there any changes I can make to improve things?
Leg day 1 and 2 are the same and I can’t squat due to knee issues.
Push 1:
Incline DB Press:
Incline Bench:
Flat DB Press:
Arnold Press:
Tricep Bench:
Side Lat Raise:
Dips:
Pull 1:
Deadlift:
Barbell Curl:
Preacher Curl:
T Bar Row
Cable Side Lat Raise:
Rear Delt Raise:
Shrug [SS]
Legs:
Leg Extension Single:
Glute Press:
Leg Press:
Calf Press:
Romanian Dead:
Leg Extensions:
Seated Calf Raise:
Hamstring Curl:
Push 2:
Tricep Bench: ^
Tricep Pushdown Rope:
Dips: ^
Incline Bench: ^
Incline DB Press 45 Degrees:
Incline Fly:
Behind Neck Press (for Side Delts):
Pull 2:
Pull-ups:
Seated DB Curl:
EZ Bar Curl:
Cable DB: Curl:
T bar Row: ^
Lat Pull Down:
Lat Pushdown:
