Should i add upper pecs and side/rear delts to lower/upper split?

[smallboy2012]

like

Upper
- Bench press
- Incline bench press
- Rows
- Overhead press
- Chin up
- Dips / close grip bench press
- Upright rows
- Rear lateral raise

all 3x6-10. rear lateral raise is 3x8-12

or not necessary?

[doza808]

Seems like a lot if you're going to be doing 4-5 sets of each. If it's just 3 then I'd add military presses to it.

[smallboy2012]

Seems like a lot if you're going to be doing 4-5 sets of each. If it's just 3 then I'd add military presses to it.

all 3x6-10. i thought military press is same as overhead press?

[germaine07]

Probably won't need the incline bench unless you really feel it's lagging. The bench + OHP should be enough if performed correctly.

As for rear delts, some face pulls would be a good addition.

[smallboy2012]

Probably won't need the incline bench unless you really feel it's lagging. The bench + OHP should be enough if performed correctly.

As for rear delts, some face pulls would be a good addition.

what about home gym? i dont have machine to do face pulls. i have power cage, olympic barbell and dumbbell.

can inverted rows work on rear delts?

[germaine07]

what about home gym? i dont have machine to do face pulls. i have power cage, olympic barbell and dumbbell.

can inverted rows work on rear delts?

Yeah rows will hit the delts but I'm not sure to what degree. Maybe rear laterals will help.

[smallboy2012]

Yeah rows will hit the delts but I'm not sure to what degree. Maybe rear laterals will help.

ok thanks

[JSNeves]

like

Upper
- Bench press
- Incline bench press
- Rows
- Overhead press
- Chin up
- Dips / close grip bench press
- Upright rows
- Rear lateral raise

all 3x6-10. rear lateral raise is 3x8-12

or not necessary?

I would cut this down to 4-5 compound movements and 2-3 iso movements, but also have a different upper day later in the week. This will allow you to fit in a greater variaty of lifts.

such as

Upper A

Bench press
Rows
Incline Bench
Pull up
Curls
Rear delts

Upper B

OHP
Pull up
CG Bench or Dips
Rows
skull crusher
upright row

Hit the first 2 exercises each day with 4x6-8 and the rest with 3-4x10-12

[smallboy2012]

I would cut this down to 4-5 compound movements and 2-3 iso movements, but also have a different upper day later in the week. This will allow you to fit in a greater variaty of lifts.

such as

Upper A

Bench press
Rows
Incline Bench
Pull up
Curls
Rear delts

Upper B

OHP
Pull up
CG Bench or Dips
Rows
skull crusher
upright row

Hit the first 2 exercises each day with 4x6-8 and the rest with 3-4x10-12

but i want to do same exercises on both days.

Bench press
Rows
Overhead press
Chinup
A Dips / B close grip bench press
A Upright row / B rear delts

how about this?

[JSNeves]

but i want to do same exercises on both days.

Bench press
Rows
Overhead press
Chinup
A Dips / B close grip bench press
A Upright row / B rear delts

how about this?

First why do you want both days to be the same? You need to have a good reason for it to be part of your program.

Second keeping the core lifts the same and changing the couple isolation exercises is a good plan, if you want to keep the core lifts the same.

The reason I advocate changing the main lifts each day (or at least changing the exercise order and reps) is to help prevent stalling in your program, and allow you to give equal effort to all movement planes.