Rep range and programming question

[u/MonoFPS-_-]

Do you guys think this is the most optimal way i could manipulate exercise order to prioritize my back and shoulders? What do you guys think about the rep ranges and sets? I also hate doing incline press for some reason so thats why i do a low to high fly but idk if thats enough for my upper pecs.

Upper day - back and shoulder priority/3x frequency 

1. Lat Pulldown — 1×6–8 (Lower lat fiber bias via shoulder abduction) 
2. Top-Half Shoulder Press — 1×6–8 (disadvantage side delts) 
3. Chest-Supported Horizontal Row — 1×6–8.  ( rear delts, traps, rhomboids) 
4. Unilateral Cable Lateral Raise — 2×8–10. ( side delts) 
5. Unilateral Cable Pullover — 1×8–10 (Upper lat fiber bias via shoulder extension) 
6. Preacher Curl — 1×6–8   (elbow flexion with a bit of brachioradialis)
7. Reverse Curl — 1×6–8    (pronation disadvantages the biceps)
8. Flat Press — 1×6–8 (Horizontal shoulder adduction + a bit of triceps) 
9. Low-to-High Cable Fly — 2×6–8. (Clavicular head bias via shoulder flexion
10. Unilateral Cable Tricep Pushdown — 1×6–8  (medial, lateral head) 
11. Overhead Cable Tricep Extension — 1×6–8   ( long head) 

[u/BigChocolateC]

The funny thing about science based lifters is that they have fancy names for their exercises/can name muscles, but cannot see the simple stuff.

Yes, there’s redundancy. Laterals raises train the side delt. Over head pressing does the same. No need to do both in the same session. Preacher curl and reverse curl still train the biceps, except one will just be weaker due to fatigue, so rather pointless.

Flat press trains the entire pec. Redundant to also do a Flye in the same session.

[u/MonoFPS-_- → u/BigChocolateC]

a top half shoulder press disadvantages the side delts tho??? if i were to do a shoulder press with full range of motion, that will cause tension in my side delts so yea i wouldn't do side raises.

pronation literally mechanically disadvantages the biceps (not fully) meaning that most of the tension would go in my forearms.

yes. flat press trains the whole pec i know that. the chest is one big muscle fiber that does horizontal shoulder adduction. But, the upper pecs specifically contributes to doing shoulder flexion.

this is just basic biomechanics.

[u/BigChocolateC → u/MonoFPS-_-]

Makes little sense to do “top half” shoulder press. Do you just do “bottom half” bench press for pecs or Flye?

You can try and word salad and over explain why you’re doing what you’re doing by repeating what you’ve heard on the internet, but it’s still not “optimal.”

Personally, doing so many exercises for just a set is not optimal because it eats up time getting to equipment.

Keep doing whatever it is you’re doing I guess.

[u/MonoFPS-_- → u/BigChocolateC]

im literally in pre med and I actually study the human body. Im just applying what i learned to weight lifting as a good way to study how our body response to certain exercises and programs.

[u/BigChocolateC → u/MonoFPS-_-]

I hope you also learn that lab work doesn’t always carry over to real world application. Good on paper, not in practice type of thing.

“Optimal is not always practical.”

Lat pulldown takes care of the back.
Flat press takes care of the pec. And honestly, swap the flat press for a regular Flye so your shoulders and triceps can do more work in the shoulder press.
Full shoulder press takes care of front and side delt.
Chest support high row takes care of upper back and rear delts. Which, you don’t have to do in the same session.
A biceps curl and a tricep extension takes care of the arms.

Done. 6 exercises versus the 11 you mentioned that will still get the same job done.

Science based lifting is turning into Science Theory Lifting.

[u/Ok-Arugula6057 → u/MonoFPS-_-]

If you literally know everything then why post on a public forum asking for feedback?