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Been dealing with shoulder issue on my dominant side for over a year now and need help to get back into the gym. Ive been through a lot trying to fix it but basically my MRI in Spring showed a small...

Maybe start believing in isolation exercises then

He gained 40lbs lol

Push and legs seem fine. Pull is just a weird order for exercises imo. I would start with rack pulls and also replace one of the 3 pulldown movements with a row instead. But at the end of day if you...

If you are going to bench 3x a week you need to be rowing 3x a week with at least twice the volume of the pressing

Why not start with the strength sets and do your higher rep (endurance) work after?

Either than or periodize it so week 1 you work in the 12-15 rep range, week 2 8-12. week 3 4-6 ETC then reset

Best advice would be to learn as much as you can about your injury and try to take steps to improve it to where you can squat or at minimum do leg press without pain. Whether that's seeing PT,...

Just don't lock out when you press?

Regardless of what everyone says here its whatever you want to do. Are squats and deads amazing exercises for building strength and muscle? yes obviously. But are there other ways and exercises you...

You need more rowing in place of pullups/pulldowns

Id also rework the leg days. Calves?

You are overthinking this. If a bro split is what you enjoy and what you have made progress on then KEEP the bro split. You don't have to choose between a 6day PPL and 4 day UL if you hate them just...

Focus on your diet and increase your training intensity

Best way to reduce anxiety is to go in with a plan before hand. Research any exercises you plan on doing and how to perform them properly. The more confident you are in what you are doing the less...

2nd one is much better imo

IMO 6 Days a week of 5x5s followed by high volume assistance work is too much. You will burn out quickly on this. I would just use your accessory progression for the main lifts as well. When you...

Switch the angle to see if it helps you may be putting too much strain on your elbow joint the way you are doing them. If they continue to hurt switch to different exercises. Close grip bench for...

You can do whatever you want to do. But if you do add more presses make sure you adding more rowing to compensate

In my opinion its better to focus on a full stretch and contraction in both. If you are going for pure strength training though I can see weighted pull ups in a low rep range working for you

Heavy presses and rows will build your arms

You definitely should see a PT if you can. If you can't the best advice I can give is to start extremely light and avoid exercises that give you pain. You may have imbalances from the injuries you...