All exercises are 3x8-12
Currently weight selection has me managing under 12 reps in last set.
This is program wide
Day 1
Seated cable pull downs
Seated chest supported rows
Seated cable rows
Reverse machine flyes
Face pulls. ( upper chest height for me personally)
Seated incline curls
B’bell curls
Cable curls
Wrist curls
Reverse wrist curls.
On this day it is the minimum I aim to achieve as far as sets and reps.
But it varies
Eg
If I lose a pump in biceps, quite often I do, I will only do 2 exercises for biceps and do reverse grip b’bell curls for brachial workout instead.
I do this because I feel like I’m wasting energy on biceps.
Eg 2
If I’m feeling strong and connected I will do a 4th set on any given exercise.
Day2
Flat BP
Seated shoulder press machine
Cable flyes
D’bell lateral raises
Pec dec flyes
Close grip flat BP
Cable pull downs
Overhead cable extensions
Variations
If I’m feeling strong I will do my Flat bench as a low rep max. Being very weak on bench I have a goal to reach.
If I’m feeling a rare chest pump I will add another chest exercise.
Day 3
Leg Press/ Hack Squat( swap each leg day)
Seated leg curls
Seated leg extensions
1 set seated calf raises.
(Although small, they grow much better than upper chicken kegs)
I love military press, hurts my shoulders 10/10 pain level. So they are out.
Bent over rows, should pain. So they are out.
D’bell lat rows, shoulder pain, out.
Squats, weak knees, minor pain, major stability deficiency, scary, so they are out.
Deads, I love to hate and hate to love. They make me vomit every time and want to go home. So they are out.
Upper/lower split works well with 4 day ???
This above program I used with great enjoyment and got me to my best physical condition ever.
Still was small but saw some gains.
I might post pics if I’m not too embarrassed.
My unqualified thoughts on the fatigue could be diet, or rather body weight.
In recent months I’ve gone from 86-88kg up to around 92kegs.
Prior to that, most of my 40,s I averaged around 76-78 kegs.
But I have no real idea.