[Pierre Luci]

Do upper lower and start with them, something like this for example:

Shoulder press: 2-3 sets
Lateral: 2-3 sets
Chest press 2 sets
Lat pulldown 2-3 sets
Horizontal row 2-3 sets
Curl 2-3 sets
Pushdown 2-3 sets

[Pierre Luci]

Imo you can get leaner before starting to bulk again

[Pierre Luci]

IMO you’re defo lean enough to start growing here.

Take your time

Focus on staying lean and getting strong.

Do this for 6-9 months and then re assess.

We dine on getting to a solid lean state first and being wise about how you approach this

Thanks for the help peter, I will take my time, I don’t want to get fat in 2 months like my last bulk

[Pierre Luci]

Down for me also

Yooo trell, good to see you here 🙂

[Pierre Luci]

Hello Jordan, thank you to share your journey, this is really helpful and inspiring

• This reply was modified 5 months, 3 weeks ago by  Pierre Luci.

[Pierre Luci]

I’ve seen people use the belt squat for quads just need to make sure the set up is on point.

I do feel you’ll be able to load a hack or pendulum a lot more though.

The rest of the team have made some very good points though.

Instagram chloepickford_ifbbpro

After all, hack squat would be more easy to set up because I need to put plates under my feet on the belt squat so let’s try hack !

[Pierre Luci]

I agree I would be wanting a leg press and a stabilised squat pattern in for quads for most bang for buck quad.

Ditch shoulder press and put another chest press in if it’s chest focused you have an incline and a side lateral

Ok thanks Nathan, I think the hammer flat chest press can be good to replace the shoulder press

[Pierre Luci]

Hello Pierre,

This looks decent , but if your ficus is quads then maybe a pendulum or hack squat might be a more superior option? Not saying a belted squat can’t build quads but just looking for a better option .

Maybe the volume on quads could be a touch higher ? E.g extra set on leg extension, maybe stick a quad focus leg press after the squat variation even if it is for one set ?

I fully agree here. There isn’t much quad focus at all here imo [/quote]
Your right, I Will bump it a bit 🙂

[Pierre Luci]

Honestly i just love belt squat ahah this is why i do it over a hack squat/pendulum

ok I will try to add volume on the leg extension and see how I recover, thank you so much for your help 🙂

[Pierre Luci]

Bonjour Pierre, bienvenu !!

Feel free to ask any question, in the forum we have some sections diet, training, health etc and in each part you can drop a question related to the subject.

You also have access to the questions of the others members, so have a look it’s always very knowledgeable

Thank you Allison ! Yeah i scroll the forum since this morning, so much knowledge !

[Pierre Luci]

Thank you !