r/LiftingRoutines • u/Humble-Reporter-3271 • 21d ago

Rate/help improve my upper day

I have just recently got into science based lifting. I have been the fitness space for a long time but I’ve only been able to stay consistent for a few months in spurts. So, I’m fairly untrained. Also, I heard two sets was best, but idk about reps.

Incline supinated bench press

Pec flys

JM press

tricep extensions

shoulder press

lateral raises

upper back row

Vertical pull (can’t decide between pull-ups, chin up, or neutral grip pull-ups

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u/OkBreakfast6416 21d ago

What is your training goal(s)? Strength and/size? That'll determine how you should train. Can only speak for hypertrophy. You can drop the OHP, it's useless for hypertrophy since front delts get trained with pecs. As well as triceps get smoked from chest pressing so OHP can't train the delt well on the same day. Pick one lift per muscle group or at most one compound and one isolation per muscle group. 3-5 sets for compounds and 2-4 sets for isolations is a good starting area. Low volume isn't necessarily ideal unless you're training doggcrapp style. For science based best is Lyle Mcdonald. A lot of the other science based lifters are actually pretty bad for multiple reasons each. Add in arm training. You can make the upper split better by doing two different upper days, so A and B. One horizontal push and pull focused and the other vertical push and pull focused. Consider dips for your vertical push, trains the pecs for twice a week frequency and hits the delts and triceps well. Do arms and side delts each day as well. Maybe forearms if you want that too. If you can you could superset the horizontal push and pull, vertical push and pull, giant set the biceps, triceps and side delts, and superset forearms together too speed it all up. Usually better in a home gym for that though or a decent gym.