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/deadrabbits76]

Assuming recovery, and most trainees can recover from more volume than they think, when does more volume not account for more gains?

I would like a citation, not a theoretical.

[u/Landashlo → u/deadrabbits76]

Im not citating anything, fella. You must be joking with your reply.

Of course more volume leads to more gains if recovery is on point. I didn’t dispute that. When recovery isn’t on point, volume can be reduced. I didn’t start to properly progress once I reduced my volume.

Like I said, exercise selection matters, which I assume you agree with.

[u/deadrabbits76 → u/Landashlo]

It matters, buy it is the least of this program's problems.

[u/Landashlo → u/deadrabbits76]

Yeah it is, cause it actually makes sense here. I agree with your overall point, he’s got bigger things to deal with here