could i get some thoughts on how to improve split please guys?
im eating between 3500-4000kcal every day, not all healthy but i try to get 200+ grams of protien.
incline press hs machine
wide grip cable pulldowns
hs underhand pulldowns
high pulley curls
db seated curls
rear delt raises
smith machine presses
lat raise again
single arm pushdowns
front squat on the smith
(this is basically the john meadows leg split with added leg extensions)
Shoulder, back and leg injuries are preventing me from alot of free weight exercises and ive found pre exhaust to be useful in lightening the load on my joints, i realise its far from perfect situation and when i feel healthy enough to get back to the basics i will!
i was thinking about adding deadlifts back into my routine to strengthen the lower back and ive heard most bodybuilders like to put deadlifts at the end of the back workout which would be ideal in my current situation. Id do 3 sets of 6-8 or so… (have gone as heavy as 5 pps for 2 reps but my strength is waaay down from poor diet and not having done the lift for a while, probs start with 2 or 2.5 pps). previous best lifts were 80kg x1 on seated bb press, 120kgx1 bench press and 160x3 squat. very disheartening to lift the weights i currntly have to use but there is no point training through pain. if it was bearable i would be squattiing heavy no doubt!
most things i do in the 8-12 rep range but on some isolation moves i go lighter as in 20 or even 30 reps for a assive pump (usually only on arm training like on pushdowns using the stack or high pulley cable curls which i really feel by going higher rep aswel)
any opinions welcome, my main thing i’d like to bring up are chest, back and arms. so yeah the show muscles lol