) at work was bragging about his leg press PR one day. 
and went and showed him his whole ass later that week, had his PR beat by 500+ and we don't even rep that machine. #SquatGang
i placed them as Iso since they mainly work one muscle, but i agree. and i purposely included back exercises that would hit bi's, but i've always found that as a woman, we benefit from more iso work for arms, sholders and core - yall increased muscle mass, fast twitch muscles and explosiveness makes it easier to build your body with compounds.Ex's in red are actually compound movements.
Seems like a lot of work (10 lifts?) for a natty brehette.
I would at least bump down the rep range to 5-10 for the "compounds" though; 10-12 is pushing more for hypertrophy (size) and less for strength, which is redundant given the rep ranges for the "isos".
Biceps are already being hit by (*) movements; more biceps work is prolly overkill, especially if your weight/intensity and carbs/protein numbers are off.
i placed them as Iso since they mainly work one muscle, but i agree. and i purposely included back exercises that would hit bi's, but i've always found that as a woman, we benefit from more iso work for arms, sholders and core - yall increased muscle mass, fast twitch muscles and explosiveness makes it easier to build your body with compounds.
anyway, good shyt on the reps. i'll lower the reps for the "compounds" and make that my strength focus, the others will go for hypertrophy. and yea, 10 might be aggressive, we'll see how it goes, might cut it down to 8-9 or do shyt like lunges and step ups without weight - last year during my outdoor rona workouts, i was getting good results with high volume body work
Combining it with Leg Day is a no-go for me because Legs by itself usually takes 2 1/2 hours by itself (no cardio, stretching, and only 5-6 sets of ab work max). There simply wouldn't be time (or energy).
) and i could barely drive my fukkin car home 
I did this yesterday cuz i missed my shoulder day (and i aint missin a day to hit my shoulders
That feeling of being on the brink of death after you had a good WoD at the gym.
That feeling of weakness when you know it's not safe to drive yet because you went so HAM in the gym.
That feeling after three plus hours of lifting when your body runs out of chakra and you can feel your organ systems shutting down.
That feeling of being on the brink of death after you had a good WoD at the gym.
That feeling of weakness when you know it's not safe to drive yet because you went so HAM in the gym.
That feeling after three plus hours of lifting when your body runs out of chakra and you can feel your organ systems shutting down.
.
I just wanna wear 5’ short at the gym .
#SquatGang outchea
