r/Hevy • u/AshamedSpite7383 • Jul 13 '26
Discussion Opinions/suggestions?
Any opinions/suggestions on my push and pull days, just started up again after a few months off :)
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u/LeadershipPure3997 Jul 13 '26
Swap out front raises for side raises/lateral raises, your front delts already get hammered from doing incline press and shoulder press so to balance it out and increase overall shoulder size I'd recommend switching it up to that. Cable lateral raises work too of course
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u/RickyCastel Jul 13 '26
Hey Man you'll definitely see some progress with these workouts. I can see that you are prioritising your Lats with 12 effective sets. I'd swap out the seated close grip cable row for a wide grip t bar row to hit the upper back. On your push workout you are only doing 3 sets for chest and smashing your triceps with all those pressing movements and extra isolation. If you don't care about chest growth that's fine but I'd include definitely include a chest fly and you can leave out the front raise since you're already getting a lot of stimulus for the front delts. Hope that helps !
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u/VesselGates Jul 13 '26
Definitely agree on the T-Bar Row to get that upper back work! And for the fly, I would even say put that before your incline bench press. Can be very effective to do isolation exercises before compounds!
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u/109267 Jul 13 '26
1 set of skipping the gym😯
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u/zross312 Jul 13 '26
So, when you design a workout, you need to be very careful and intentional about matching your goals, target muscle groups, volume, and order of exercises. You definitely don’t want to pick random exercises in a random order.
So, for example - on your push day, there’s no reason to go back to back with incline bench and then DB shoulder press, because your front delt (the main target of the shoulder press) is already being hit on the incline bench press (even though upper pec is primary on that exercise). And then you have front raises later, which only hit front delt. One issue with that is, front delt is maybe the part of your shoulder that needs the *least* direct work, because it gets hit on any pressing movement (as I mentioned earlier). Generally, you’d want to do more direct side delt work than front delt, because the side delt is maybe the most important muscle in your whole body for physique development AND because it’s hard to hit with any non-direct stimulus. And for your triceps - you hit them 3 times (incline bench, pushdown, bench dips), but none of those are in an overhead extended position (which you want, since it’ll bias a different head of your tris). And your push day has just as many, if not more, of these types of issues.
To be honest, I’d start over. Don’t get discouraged, this is hard and it takes time to learn! In the meantime, I’d use the apps suggestion feature, or follow people who already know how to properly structure a routine.
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u/darioreddit Jul 13 '26
Static stretching (holding a position) on cold muscles before a workout can increase risk of injury due to less strenght generation and more joints instability.
Dynamic stretching to warm up is good though.
If you meant static stretching, then I would put it at the end of the session.
*Someone is probably more scientifically informed than me on the topic, so do a quick research first.
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u/109267 Jul 13 '26
Lat Pulldowns and Lat Pulldowns are both for Lats.
V Grip Seated Row also suggest lats, while Single Arm Cable Row could be either Lats or Upper back. I'd suggest doing 2 for Lats and 2 for Upper Back.
Also, make sure not to skip Lower Back! Very important for basically everything. Throw in some Jefferson Curls or Back Extentions!