Is
>bench press
>rows
>ohp
>lat pull down
>tricep push down
Enough for my upper body since I'm going to be squatting and deadlifting?
Is
>bench press
>rows
>ohp
>lat pull down
>tricep push down
Enough for my upper body since I'm going to be squatting and deadlifting?
Yes.
They hit all the muscles of the upper body, upon inspection.
You should add more leg exercises imo.
No
Add lat raises and DB shoulder press
you need to do something in addition to the Tri Cep push down. You need to also do the triccep PULL down. These exercises work different parts of the Tricep. The push down works the inside much more and the pull down works the outside.
I never realized this until I started using the Tricep push down and was swore in a new place. So now I use both and my gains have gone up slightly.
Also I recommend sitting incline dumbell curls + standing hammer curls+ barbell curls for Biceps.
Instead of the OHP try working all 3 parts of the deltoid separately. Side raises, front raises, reverse fly.
dont stop what you are doing, just add this to it.
For my legs, I was gonna do
Squat
Deadlift
Back extensions
Cable pull through
Cable kickback
Calf raises
Why isn't that enough?
Alright, but my q is that isn't that too many exercises for an upper body day?
That is enough.
You only said squat and deadlift originally.
Just do Joe DeFranco's built like a badass in the sticky which is basically every exercise you've listed done in a way that gives you a lot of lean muscle.
Brap
Is she wearing thigh high socks over leggings or its the design of the leggings
Why? I'm a girl so why would I direct train my shoulders for ugly shoulders?
do you have a tiny waist? because youre gonna look goofy as fuck trexed if your waist doesnt go in
>no direct bicep work
Curl more nigga
hmm
Yeah my waist is small, but still... im conflicted
Big shoulders are ugly
I want to be more of a pear than an hourglass
bruh your shoulders arent gonna get big.
dont be dumb.
also put more biceps in there
and post pics
slightly broader shoulders + more muscular hips, thighs and butt = hourglass
Ok
Are shoulder flys enough
^
anyway this is what I have gathered
Upper
Incline db press
Seated row
shoulder flys
lat pull down
tricep push down
maybe curls but i dunno
Lower
Leg press
Deadlift
Cable kickback
Cable pull through
Calf raises
I don't want a billion exercises
Can i be advised on how many sets and reps?
Given that you don't care about upper body gains (wimp), do the following-
>some type of overhead press
>rows or assisted pullup
>dips or close grip pushups
>curls
sub in bench press for dips or ohp when/if you feel like it. 2-3 sets of each for 8-12 should be enough to keep you fit while you focus on building thighs to crush men's hearts.
*BRAAAAP*
Why the fuck would you want that
It's unaesthetic af, and guys want an hourglass
bigger delts = sharper hourglass figure.
*PPPFFFFFFFFFTTTTTTTTTPLTTT*
>itidakimas!
Add rear delt flys, lateral raises, and replace TPD with lying tricep extensions then you're set OP.
For legs:
Squat
Front squat
DL
SLDL
Hip thrusts
For upper:
Bench press / OHP (alternate)
Pendlay row / Chin ups or lat pull downs (alternate)
Lying tricep extensions
Lateral raises with a slight bent at the hips
Hammer curls
Rear delt flys
As far as reps goes it's up to you. I would do one cycle focusing on heavy weight (5x5 or 3x5) and one cycle focusing on volume (4x10 or more) for the main lifts while keeping the accessories the same (3x8+ or whatever you feel is appropriate).
>It's unaesthetic af, and guys want an hourglass
this desu
*BRAAAAAAAAAAP*