Current physique at 197 lbs. Working on upper chest, back width, and overall recomp. Would love feedback
5’10”, currently 197.6 lbs. Been consistently lifting and working on recomp/fat loss while trying to build a more athletic physique.
Main goals:
- Improve upper chest
- Build more back width/lats
- Lean out to around 170-180 eventually
- Improve overall proportions and posture
Current measurements:
Neck: 16.4
Shoulders: 50.3
Chest: 42.6
Waist: 36
Arms (flexed): ~15.5
Thighs: 23
Calves: 15.5-16
Current split: 5-6x a week 15-20 cardio incline treadmill each session 3.5 speed 10 incline now
Day 1 – Upper Chest & Shoulders
• Incline DB Press 4×8–10 — keep ribs down, stop 1–2 reps before failure.
• Low-to-high Cable Fly 3×12–15 — squeeze upper chest, slow stretch.
• Seated Shoulder Press 3×8 — neutral grip if shoulders feel cranky.
• Lateral Raises 5×12–20 — raise with elbows, not hands.
• Upright Cable Row 3×12 — pull to upper chest, wide grip.
• Push-up Burnout — perfect form only.
Day 2 – Back & Posture
• Lat Pulldown 4×8–10 — chest tall, drive elbows down.
• Chest-supported Row 4×10 — pause at squeeze.
• Trap-3 Raises 3×12–15 — set scapula, rotate, then raise.
• Face Pulls 3×15 — pull apart at face level.
• Dead Hang 2×30s — decompress shoulders.
Day 3 – Legs & Glutes
• Squat or Leg Press 4×6–10 — depth over weight.
• RDL 3×8 — push hips back, feel hamstrings.
• Walking Lunges 3×12/leg — long stride.
• Leg Curl 3×12–15 — slow negatives.
• Leg extension 3x 12-15 — slow negatives
• Calf Raises 4×12–20 — pause at top. (both standing and seated)
Day 4 – Arms & Delts
• EZ-Bar Curl 3×10 — no swinging.
• Incline DB Curl 3×12 — full stretch.
• Rope Pushdown 3×12 — spread rope at bottom.
• Overhead Triceps Ext 3×10 — elbows in.
• Cable Laterals 4×15 — constant tension.
Day 5 – Core & Finish
• Bear planks 5x 1min holds 30 sec pause
• weighted crunch 5 x 10
• Reverse Crunch 3×15 — slow control.
• Vacuum Breathing 2–3 min — posture + waist control.
• Optional Conditioning — incline walk or sled.
Notes: Progress photos every 4 weeks. Focus on execution over load. This plan rewards consistency
Main exercises I focus on:
- Incline barbell press
- Cable flys
- Lat pulldowns
- Rows
- Leg press
- RDLs (still form focus totally new to this)
- Shoulder press
- Lateral raises
Things I know I need work on:
- Upper chest
- Lat spreading/control
- Confidence with dumbbell pressing
- Lower torso fat still hanging on
Would love honest feedback on:
- Strong points genetically/physique-wise
- Weak points I should prioritize
- Whether my split makes sense
- Exercises you think I should add/remove
- Anything about posing/posture/body composition you notice
Trying to learn and improve, so constructive criticism is welcome.