[Jeffrey Lindaman]

Upper lower split for sure.

That’s split looks good. What would you say are your weakest body parts? I know you said you are lacking muscle overall though.

For lower aI would have leg extension before the hack, so your quads are pre fatigued and knees are nice and warm too 🙂

Instagram Chloepickford_ifbbpro

If I had to choose my weakest, it’s my legs and arms overall followed by my chest. My shoulders and back seem to grow and lean out very quickly.

I’ll put those extensions first, thank you!

[Jeffrey Lindaman]

I’ll start a log for my journey.

Here’s the setup how I currently have it.

UPPER A

Atlantis chest press 1 × 6-10, 1 × 12-20
HS shoulder press 1 x 6-10, 1 × 12-20
Narrow grip smith press 1 x 6-10, 1 × 12-20
Cable lateral 1 x 6-10, 1 × 12-20
Short mag grip pulldown 1×6-10,1×12-20
Seated cable row 1 × 6-10, 1 × 12-20
Single arm cable pushdown x 1 8-12, 1 × 15-25
Cable bicep curl, 1 × 8-12, 1 × 15-25
crunch 1 x 8-12, 1 × 15-25

UPPER B

HS inc press 1 × 6-10, 1 × 12-20
Atlantis shoulder press 1 x 6-10, 1 × 12-20
Narrow grip Atlantis press 1 x 6-10, 1 × 12-20
Machine lateral 1 x 6-10, 1 × 12-20
HS high row 1×6-10,1×12-20
Seated OH row 1 × 6-10, 1 × 12-20
cable pushdown x 1 8-12, 1 × 15-25
Preacher curl, 1 × 8-12, 1 × 15-25
crunch 1 x 8-12, 1 × 15-25

LOWER A

Lying hamstring curl 1 x 6-10, 1 × 12-20
Leg press 1 x 6-10, 1 × 12-20
single leg split squat 1 × 15-25
Leg extension 1 x 6-10, 1 × 12-20
Standing calf raise 1 x 6-10, 1 × 12-20
Hanging leg raise max body weight reps, 2 sets to failure

LOWER B
Seated hamstring curl 1 x 6-10, 1 × 12-20
Hack Squat 1 x 6-10, 1 × 12-20
RDL 1 × 15-25
Leg extension 1 x 6-10, 1 × 12-20
Leg press calf raise 1 x 6-10, 1 × 12-20
Hanging leg raise max body weight reps, 2 sets to failure

[Jeffrey Lindaman]

I appreciate the responses everyone.

Rich, I’ve gone through the setup on this site as well as Jordan’s more recent YouTube video and written my plan through there.

Louis, I think I jumped ahead of myself in trying to target specific body parts when I’m in need of overall size. Plus it’s easier to mess up my schedule if I have to miss one day.

[Jeffrey Lindaman]

I appreciate it everyone. Adding these to tonight’s session.

[Jeffrey Lindaman]

Split your doses into daily shots your e2 will almost instantly improve

Take vital support am & pm with love heart

Add in 20 minutes hard cardio 3/4x. Per week

Keep steps 10,000 daily

Hydrate well and lose somebody fat

This will fix it fast

Thank you Kuba. I’ll get right on that.