@SakazOuki
Push - Bench, DB incline & overhead press, & machine or cable flyes. For the triceps, i just hit the machine pushdown & rope extensions.
Pull - BB rows, Lat pulldowns, a machine or cable rear delt movement, preacher curls and then DB/cable lateral raises.
Leg - seated curls for hams, squats, legpress & extensions for the quads. i work the calves along with the legpress and then do some ab work to finish.
The discomfort i feel is mostly sporadic and sharp. I feel it in one shoulder when i press and sometimes in my lowerback when i simply bend my spine.
Im thinking about lowering my volume from 6 days a week like the past 12 weeks, to 4.
You do this shit twice a week? That’s a ton of volume especially if you push everything to failure
6 or even 7 days is fine, the problem is with the split and volume
Time to switch to a bro split
Chest:
Do your usual warm up then do some form of rowing to get your back active first especially your rear delts, cable row
Just pump it quickly, you’ll feel more stable and won’t tweak your shoulders as often
Bench & incline DBs are a great combo, but if your shoulder is really nagging you an incline bench might go smoother, everyone’s body works differently you have to see for yourself
Do both machine and cable flys since you have more room for volume
Add in some abs work or mild cardio since this is relatively a light day
Back:
Pull ups are a must especially for bad shoulders, hanging from a bar is the best therapy for shoulder impingement
It’s gonna fix your posture too, overall works your upper back better than any other movement
Barbell row
Put all your energy on those two, if you spend 30 minutes doing only the above you’ve done most of the work
Rest of exercise calibrate according to your weak points, if your mid back is lacking add som machine or cable row for thickness, if you want engorged traps do some shrugs, rear delt work
Back extensions to finish it off
Arms:
Your new favorite day in the gym, start with the muscle you want to improve more, then alternate between the exercises, as in do one triceps movement followed by a biceps movement
Triceps:
Start with either cable pushdown or dips if possible
Onto my favorite exercise, the skull crusher. This shit will build your arms like no other, eventually your triceps long head will start bumping with your lats. Progress slowly as it can be intimidating at first
Rope extensions to pump some blood
Biceps:
Preacher or standing ez bar curl whichever you prefer
Dumbbell or hammer curls
Add in some reverse curls for forearm thickness
Rest
Shoulders:
Do some light pulldowns for warmup
OHP 5x5
DB lateral raises
Cable/ machine raises
For side delts go high reps high sets
Some face pulls or rear fly for rear delts
Add in some cardio or abs
Legs: you can split this day into quads and hamstrings since they’re big muscles, but really one leg day per week is more than enough for strength and size
Squats
The rest is up to your preference, but try involving your hamstrings and glutes more. For example, when doing leg press, put your feet high on the pad and widen them a bit, that way it's not quads focused only and your entire lower limb is working
Extensions amd curls
You can do lunges for functional strength and balance
Rest
Try different movements early on, you can replace barbell rowing for T bar for example, it never hurts to do the movements you like
For the most part your primary exercises are all that matter, the rest of the volume is for shaping and pumping blood
If you do cardio on rest days, or simply go for long walks while hanging out,you're a god among men. Improved cardiovascular system means better recovery and better gains
For your tweaks
Shoulders: hanging from a bar, just do pullups and hanging knee raises for abs
Warm up rear delt before pressing
Shoulder dislocators with band or stick
Knee: light leg extensions before squatting
If they're seriously fucked walking backwards on a treadmill can do wonders
Back: learn how to brace..
If you don't learn how to brace then you're better off not entering the gym, literally
Most back problems come from weak/ inactivated core and glutes. To seriously brace, pull your belly button and butthole inwards, lock the entire system. If your glutes and core are actually tightened the load won't be on your back. Do a lot of core exercises early on and you'll thank yourself later
If ass to grass squats seriously fuck your back, then you don't need to go that range, people are built differently, for most people it's better to squat til your hip is knee level
This program is not for a lifetime, but in a couple months you'll learn a shit ton about working out and building mind muscle connection with a bro split
