r/workout•
Jaetris

I need help with my upper body split

im trying to reform my previous upper body split because of a lack of gains and comfortability, but i need a bit of help. fyi im 3 months in and am seeing minimal progress, ive been consistent but have only gone up a little bit of weight. for context, look below (rpe on all of these are 8 --> 10)

previous upper body split

45 degree incline machine press:

2 warmup sets, 3 working sets, 6-8 reps, 3-5 min rest

pec deck

1 warmup set, 2 working sets, 8-10 reps, 1-2 min rest

assisted pull up

1 warm up set, 3 working sets, 8-10 reps, 2-3 min rest

high-cable lateral raise

1 warmup set, 2 working sets, 8-10 reps, 1-2 min rest

pendlay deficit row

1 warm up set, 2 working sets, 6-8 reps, 2-3 min rest

overhead cable triceps extension (bar attachment)

1 warmup set, 2 working sets, 8-10 reps, 1-2 min rest

bayesian cable curl

1 warmup set, 2 working sets, 8-10 reps, 1-2 min rest

NEW_______ (wont have any of the stuff above, not sure what to do with those)

Spider Curls

30 Degrees Incline Press

Chest-Supported T-Bar Row

Smith Machine Overhead Press

Assisted Pull Ups

Cable Lateral Raises

Reverse Flye

Overhead Tricep Extension

i could just be very impatient, please let me know

Posted Jun 27, 2026, 7:30 AM UTC

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