Some questions

[ilyan93]

No worries.

I think you stand a greater chance of "fucking it up" by modifying it before giving it a shot as I've set up (but see below).


Impressive lateral strength! Go figure that those work well for you...


Yeah, that can be a problem no matter what gym you train at.


I think you wrote this backwards, in that you meant to say that you don't feel chest on chest presses and delts on OH presses?...

You might like this exercise for triceps: https://www.instagram.com/p/BI3YCQWhIgT/...e_training

BTW the reverse grip press i was talking about is the one recommended by Dante. 3rd exercise in the video https://www.youtube.com/watch?v=14QcYGsryN8.
I do think that my triceps have improved from heavy presses and extensions its just that i want them much bigger lol.

I'd be interested to see you physique.

Here' the thing...

I dont' suspect your'e going to bring up weak / non-resopndinve muscle group while your main focus is dropping body fat. You'll need to have all your ducks in a row (including a caloric excess) to get that done, esp, if 5 yr. of training (if really focused) has not.

-S

I attached some pictures. Still have a long way to go.

I meant that i feel very little triceps on chest and OH presses and thats why i felt i needed the triceps press. That exercise you listed would be used only for tricep MR and pump right?

What do you think about this template?

A1
Inc smith press
Smith btn press
Lat pd wide
BB row

A2
Smith front squat
Sommersault squats
RDL
Adduction machine

B1
Dips
DB laterals
Neutral pullups
Smith row

B2
Bb front squat
Leg ext (although i max the machine maybe lunges or bulgarian split squats?)
Lying ham curls
Abduction machine

C1
Revese grip wide smith press (or maybe a narrow freeweight bench powerlifting style? Just read too many scary pec tear stories lol)
Smith high incline press
Neutral pulldowns
Rack pulls

C2
Leg press (pretty shitty one so maybe smith machine lunges?)
Sissy smith machine squat
DB leg curl
Glute machine

BTW i got one more question: for zig zags say on squats (tier I) if you are doing ramping sets you do one squat set, rest, one iso set, rest, another exercise iso set and then squat again? Or you do less warmup sets for isolation exercises from the zig zags? Can you for example warmup with squats, do the set to failure and then go to failure on the isos after resting?

Thank you