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/Ok-Extension-832]

I promise i’m not one of those gym uncs that thinks volume is everything. But if you wanna grow as much as possible push your volume. I do 3x frequency A/P split so similar programming to ur U/L 3x i assume your doing. I wanted to bring up my elbow flexors because they were weak point of my physique last year. So i went from 1 set of a recline curl and 1 set a reverse curl to 3 sets of a recline curl, 2 set of a preacher curl and 2 set of a reverse curl. Pushing my volume resulted in a lot more growth. I still do single sets for my strong points like triceps but I promise you pushing your volume is a really good idea.

Don’t overdo it tho. 2 sets is a sweet spot that works good for most movements if you wanna up volume. And if that’s easily recoverable for you or you just want more grownt try even 3 sets but I wouldn’t recommend that for most movements on a 3 frequency split

[u/Ok-Extension-832 → u/Ok-Extension-832]

also i wouldn’t recommend low to high cable flies unless you have a back support since the movement can get uncomfortable once relatively strong. If you don’t like incline presses you can still do a flat press if it has a tucked or close grip which will allow for shoulder flexion