Alright, basic info is important. I normally do pure strength lifting, Olifting focus but my PL friend gets me to bench and pull once a week even then.
Right now I’m on a cut and switching to a more aggresive split with a lot of days that emphasizes upper body more.
I’m 6’0 and 200, looking to hit 190 and then get back on track gaining
That aside, here’s what I’m doing right now for the past 2 weeks, + a moderately low carb diet:
day a: upper back
weighted chin variation- low rep
1-arm rows - 4x12- 1 heavy low rep set + 1 set kroc rows finish
lat pulldown or cable row 4x10
later: biceps 2-3 exercises
day b: upper chest/tricep
incline db press- pyramid up and down w/3x3/low rep arrangement
incline bench 4x12
tricep extension 3x12
tricep movement 4x10
day c: lower chest
board press 3x5
db presses partial 4x12
chest press/movement 4x12/drop set
db flies 3x15
later: biceps, 2-3 exercises
day d: shoulders
overhead press 3x5, 2x2 (push press)
db press (partial ) 4x12 w/drop set
lateral raise 4x12
bent over lateral 3x15
I don’t include warmups on the compound movements. I also say 4x10 or 4x12 or 4x15 a lot. What I mean is, I start with say 12 reps, and then increase weight and lower reps. Set 1 could be 11-12 reps, set 2 8-10, and the final set is usually anywhere from 5-10 reps depending on the movement and to failure, and if its the last exercise for the movement I usually go lighter and do a drop set to failure.
I’ve been training 5-6 times a week and have 3 rest days per 2 weeks on average. The upper workouts are short but very hard. Shoulders, incline, chest, and upper back get trained every 8 days or so. Sometimes I don’t know what bodypart I’m doing until I go to the gym and see what’s recovered.
How does this look? Is my general approach mixing the low rep strength sets with drop sets and more exercises to exhaust the muscles a good one?