You look jacked AF.

this seems like less volume than your usual training protocols - am I wrong or is this intentional?

also, on push day, you obviously feel that you get enough exertion from the bench and machine press exercises to build mass in your shoulders, hence 'only' having prone raises as a shoulder specific lift? I'm working through this myself - for my entire life (or the times when I've been in gym bro mode and not just doing maintenance lifting while playing a sport or doing a lot of cardio) I've separated 'chest' and 'shoulders' onto separate days which has meant I've had a heavy shoulder press of some kind, but in the past month I've moved to push, pull, legs and have been struggling to lift any kind of weight by the time I get to my seated Press

"Weekly" volume total (it's actually every 8 days instead of every 7 but who cares?)

Chest: 18 sets
Back: 18-20 sets
Shoulders: 8 sets
Biceps: About 25 (the myo rep matches are equivalent to around 10 sets)
Triceps: About 18-20 sets

Quads and hams are hard to count because obviously some things activate both but

Quads: 6-12 depending on if I do the leg extensions. In offseason probably almost always.
Hamstrings: 15
Glutes: 12

Calves: 0 baby, we walkin 12k steps on normal work days

These are all on the high end of Mike Isratel recommendations. Average intensity lower than a Dorian/Jordan Peters HIT routine, higher than an FST-7 Hany Rambod style routine.

Overhead pressing is pretty much worthless and redunant for aesthetics. Dr. Mike has a long video going over this. Delts are already a fairly dominant body part for me and i have trouble with over-recruiting them on pulling motions like rows and pullups. I could probably drop even my minimal delt isolation and be fine at this point.

Full shoulder days are mostly pointless. I can maybe see an argument for it if somebody needs more pushing volume in general but has some sort of limitation on the amount of horizontal or inclien pressing they're able to handle due to connective tissue or injury reasons; beyond that nobody should bother. I personally found the best side delt recruitment from 30-45 degree BARBELL incline. DB wasn't quite as good for delts and tris but much better for chest. I might re-include bb incline at some point as my internal rotation has improved a lot lately.

If I wanted to focus on delts, I'd do a delt+arm day and just hit more raise variations. Pec dec reverse flies and cable laterals are both great.

Something like Delts+Arms/Legs/Back+Chest/Off/Repeat would be good. 3 on 1 off is hard with my work schedule and desire for some social life on weekends. But I'm sure there's plenty of ways you could set this up such that back+chest doesn't immediately follow an arm day. Arms following a back and chest day would probably be fine most of the time.

volume makes sense if over a week - I was looking at the pull day and thinking it wasn't as much as I'd assumed. But moving to 2 a week makes it actually quite a lot

re shoulders, that's interesting stuff. I was historically Chest & Arms and then Back & Shoulders as a split and so always had more freshness for shoulder pressing which 'felt' better because I was always training with lower reps and a focus on getting stronger/lifting heavier rather than building muscle. And pressing has always been my weakness from a strength perspective.

I've read and believe your pov on Shoulder Pressing. I've moved away from standing barbell press but am still seated DB pressing as I've yet to find another movement I like. I'm not a huge fan of lat or front raises from a feel perspective but am interested to try the prone ones you're doing.

bb incline for me is no bueno, I have some ac joint instability and I get shooting pains. db incline way better for me.

either way, I appreciate the detail you put into your posts and I'm learning a lot from it and trialling/adapting my own training given I'm more focused on my physique than I have been in the past, basically ever

This is the GOAT lateral raise. I don't do it anymore due to cable machine being the hatchery of zerglings and I need to keep my session lengths under control.

https://www.youtube.com/shorts/f_OGBg2KxgY

I like to stagger my feet with one foot in front and one foot in back and have the cable running between my legs. Cable behind you is also good.

Here's the positioning I'm talking about with "between the legs"

interesting, thanks. I also avoid cable machines for similar reasons but will find a time to try that