Hi again, as I did not get an answer on my first post, I think I will do a shorter one repeating the question that is interesting me the most
2) How to know if I have to switch flat bench & row by inclined bench & pullups on upper 2 ? wouldn't I make better progress by doing heavy bench press & row twice a week ? (if the goal is progressive overload at least I should up on these exercises)
And sorry for employing a bad word in my first post.
Thanks if you can provide me an answer
And just an additional question : what seems the most efficient rep range if I want to add lateral raises on the workout ?