Attempting to lower volume, mainly for chest days

[Ahatcher12]

I feel like I do too much volume on chest days especially since i have two a week and a shoulder day on its own so three push days in total.

My first one of the week I usually do:
Barbell Flat 4-5 sets 6-12 or 6-10 i switch it up
Dumbbell incline 4 sets 6-12
Dumbbell flat 3-4 sets 6-12 reps
weighted dips super set with dumbbell flys
3 sets 8-12, body weight til failure 4th set, the dumbbell flyes 15-12-10-8 pyramid
4 sets of dumbbell landmine press with 3 sets of dumbbell pullover inbetween 8-12 rep ranges
super set EZ-bar skull crushers with close grip bench, 3 sets 8-12
Then two cable tricep exercises for 3 sets then 3 sets of 5 diff ab exercises usually has me in the gym for a while

My other chest day( the one that needs tweaking)
Heavy barbell bench work 3-5 sets 6-10
Dumbbell flat 3 sets 6-8 with 4th set light for 12-15
Incline dumbbell press 3 sets 6-8 4th set light 12-15
Barbell landmine press 4 sets 8-15
reverse grip bench press 3 sets 8-12
weighted dips 3 sets 8-12 with 4th body weight set to faiure
incline cable flyes 3 sets 8-12 or 10-12
decline or flat cable flyes or cable crossovers, switch it up but 4 sets 10-12 with drop set
close grip barbelll bench 3 sets 8-10 super set with dumbbell skull crushers 3 sets 10-15
two cable exercises

oh and i try to end both chest days with 3 sets of a side delt exercise

Sorry this is so long, is there any thing i should remove to lower some of the volume and keep me from constantly being in the gym for hours?

Thanks!,

[Batarang]

Both need some tweaking by large scale reductions in volume.

It's hard to give concrete recommendations on this without knowing you and your training status, etc but 2 exercises of 3-4 sets at sufficient intensity twice per week is an excellent starting point for most. More is not better. Focus on quality and progression

Also, if you're already doing 3 sets of a side delt exercise I'd nix the shoulder day

[SCS1223]

Why are you trying to do every single push variation known to man in your routine?

[grouchyjarhead]

Potentially 58 sets on the first day, 46 on the second. Considering 20 sets per body is typically enough, I'd say your whole routine needs a change.

[Ahatcher12]

Well I have the shoulder day to do one over head press move one front delt move, 2 things for rear 2 for side and 2 for traps because I feel like rear and traps aren’t hit enough on my two back days

[Ahatcher12]

Why are you trying to do every single push variation known to man in your routine?

Lmao I always thought I wasn’t doing enough even though people kept saying too much I just never know what’s good enough where to stop etc.

[Ahatcher12]

Potentially 58 sets on the first day, 46 on the second. Considering 20 sets per body is typically enough, I'd say your whole routine needs a change.

So what’s your suggestion? Like should I try 2 flat presses 2 incline presses 1 fly, 3 triceps exercise ?

[SCS1223]

You should be asking if you even need an entire day dedicated to just chest.

What is your current weight, and 1 rep maxes for squat, bench, and deadlift?

[Benjinkan]

Both need some tweaking by large scale reductions in volume.

It's hard to give concrete recommendations on this without knowing you and your training status, etc but 2 exercises of 3-4 sets at sufficient intensity twice per week is an excellent starting point for most. More is not better. Focus on quality and progression

Also, if you're already doing 3 sets of a side delt exercise I'd nix the shoulder day

So much this, its an easy trap to fall in to though so at least you recognize the need to back off.

[Ahatcher12]

You should be asking if you even need an entire day dedicated to just chest.

What is your current weight, and 1 rep maxes for squat, bench, and deadlift?

Well I hit everything twice a week besides shoulders and abs, shoulders once a week and abs three times a week. Last time I maxed I benched 260 and squatted 315 no clue where my deadlift is. But lately I’ve been weak becasue im coming up on a competition so the cut got me weaker.

[Ahatcher12]

So much this, its an easy trap to fall in to though so at least you recognize the need to back off.

Yes I’m just trying to just figure out the best way to reduce it and have the workouts still be sufficient.

[WolfRose7]

Here - https://renaissanceperiodization.com...e-central-hub/

Or just pick a well made upper/lower

[Ahatcher12]

Or just pick a well made upper/lower[/QUOTE]

Yes I have heard that too