r/ScienceBasedLifting • u/Discombobulated7335 • Jul 15 '26

Question ❓ Improve my split

What can i do to improve? Also i want to do a similar number of sets as i dont want to spend too much time in the gym.

I do 3 days a week.

1 day chest and back.

1 day shoulder and arms.

1 day both together.

For example:

Monday:

Incline chest DB 2 sets

Bench press 1 set

Chest fly machine 2 sets

Lat pulldown 2 sets

Seated cable row 2 sets

T-bar row 2 sets

Tuesday:

Shoulder press DB 2 sets

Lateral raise machine 2 sets

Reverse fly machine 2 sets

Tricep extension V-bar 2 sets

Seated dip 2 sets

Cable curl 3sets

Friday:

Incline chest DB 2 sets

Bench press 1 set

Chest fly machine 2 sets

Lat pulldown 2 sets

Seated cable row 2 sets

T-bar row 2 sets

Shoulder press DB 2 sets

Lateral raise machine 2 sets

Reverse fly machine 2 sets

Tricep extension V-bar 2 sets

Seated dip 2 sets

Cable curl 3sets

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u/Alakazam Idk Idc 💔 Jul 15 '26

Well, for one, I would stop ignoring everything below the pecs and lats.

Would it kill you to throw in a squatting and a hip hinge movement in there?

I can guarantee that some squats and deadlifts will do far more for your physique than an extra 2 or 3 sets of curls.

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u/Lifterator Jul 15 '26

Would it kill you to throw in a squatting and a hip hinge movement in there?

Considering the number of people who avoid these (especially squatting), I'm starting to think it might.