[Hazim ali Hazim]

I think we’d need to see your split in full to fully help. It may be just an issue with programming or volume etc.

In the absence of the above, I’d recommend putting your shoulder work first in your sessions and ensuring your sets are quality and intense.

Fb (A) :
Heavy upper , light lower
Upper : 1 set x 6-10 reps
-Flat Machine chest press
-Atlantis machine shoulders press (pin loaded)
-Atlantis
-Cable lat pull down ( Single Arm)
-Seated machine low row ( Neutral grip )
-Machine overhead triceps extension
-Standing Ez bar biceps curl
-Single Arm cuffed Cable reverse curl

Lower :
Machine lying leg curl 1 set x 15-20 reps
Seated adductor machine 1 set x 15-20 reps
Machine squat ( heels elevated ) 2 sets x 15-20 reps
Machine leg extension 1 sets x 15-20 reps
Seated machine calf raises 2 sets x 15-20 reps
Hanging leg raises 1 set x 6-10 reps

Fb (B) :
Heavy Lower , Light upper
Lower :
-Single leg curl machine 1set x 6-10reps
– adductor machine 1 set x 6-10 reps
-Machine leg press 2 sets x 6-10 reps
-Machine leg extension 1 set x 6-10 reps
-Toe press on leg press 2 sets x 6-10reps

Upper : 1 set x 15-20 reps
– lying flat chest press machine
-Seated dumbbells shoulders press
-Machine triceps dips (pin loaded)
-Machine lat pull down ( Wide grip )
-H.S. Machine High Row( pronated grip )
-machine seated triceps push downs
-machine preacher curl ( plate loaded )
-Single Arm dumbbells wrist curl
-Machine ab crunches

Fb (C) :
Heavy upper, Light Lower
Upper : 1 set x 6-10 reps
-Low incline dumbbells bench press
-Seated barbell shoulder press
-close grip barbell bench press
-SA Machine lat pull down ( pin loaded )
-Seated machine row ( Top loaded )
-Single Arm cuffed triceps push downs
-Ez bar cable biceps curl
-Ez bar standing reverse curl

Lower :
-Seated machine hamstring curl 1 set x 15-20 reps
-Seated machine adductor 1 set x 15-20 reps
-Machine belt squat 2 sets x 15-20 reps
-machine leg extension 1 set x 15-20 reps
-Seated calf raises machine 2 sets x 6-10 reps
-lying leg raises
1 set x 6-10 reps

FB D
heavy lower , light upper
Lower :
Barbell 45% Back extension 1 set x 6-10 reps
Seated adductor machine 1 set x 6-10 reps
Machine pendulum squat 2 sets x 6-10 reps
Machine single leg extension 1 set x 6-10 reps
standing calf raises machine 2 sets x 6-10 reps

Upper :
H.S. Machine incline chest press 1 sets x 6-10 reps
H.S. Machine shoulders press 1 sets x 6-10 reps
Close grip smith machine press 1 sets x 6-10 reps
Cable lat pull down (supinated grip) 1 set x15-20reps
Seated cable row ( wide grip ) 1 set x 15-20 reps
Ez bar cable triceps push downs 1 set x 15-20 reps
Hammer preacher curl machine 1 set x 15-20 reps
Barbell wrist curl 1 set x 15-20 reps
Cable ab crunches 1 set x 15-20 reps

Here is my split my primary goal is to improve my upper body overall ( especially shoulders)

[Hazim ali Hazim]

Your chest I would say might actually be one of your weaker parts… looks like arms and quads are well ahead. Just do the normal fullbody and just grow everywhere. Then when you are 250lbs start looking for weaknesses. Full body will really help your chest, shoulders, back catch up to your arms and hamstrings will just take time.

can I add forearms work at the nd of the session maybe 2 sets to failure? And another question jp mentioned that u do only 1 set of shoulders per session so no lateral raises what is your opinion on that is it actually enough , also appreciate the feedback thank u man