Looking for feedback on my updated split and whether there’s anything I should improve.

[zerohal0]

UPDATE:

GYM ROUTINE

Full Body A
(Focus: Upper chest + quad + lat width)

Exercise	Muscle	Sets	Reps	RIR
Cable Lateral Raise	Side Delts	2	8–12	0–1
Incline Chest Press	Chest	2	5–8	1
Wide Grip Lat Pulldown	Lats	2	6–10	1
Chest Supported Row	Upper Back	2	6–10	1
Preacher Curl	Biceps	1	6–10	0–1
JM Press	Triceps	1	6–10	1
Hack Squat	Quads	2	5–8	1
Romanian Deadlift	Hamstrings	2	6–10	1
Standing Calf Raise	Calves	1	8–12	0–1
Neck Work	Neck	1	10–15	1

Full Body B
(Focus: Chest balance + back thickness + posterior chain)

Exercise	Muscle	Sets	Reps	RIR
Cable Lateral Raise	Side Delts	2	8–12	0–1
Flat Machine Chest Press	Chest	2	5–8	1
Neutral Grip Pulldown	Lats	2	6–10	1
Chest Supported High Row	Upper Back	2	6–10	1
Bayesian Curl	Biceps	1	6–10	0–1
Single Arm Pushdown	Triceps	1	6–10	0–1
Leg Press	Quads	2	6–10	1
Seated Leg Curl	Hamstrings	1	8–12	0–1
Seated Calf Raise	Calves	1	8–12	0–1
Neck Work	Neck	1	10–15	1

Open to criticism and interested in the reasoning behind changes, not just “do X instead.”

 

[zerohal0]

bump

 

[Bipolar2Cel]

Seated calf raises suck, does not work gastrocnemius muscle well/at all, better to just do more standing calf raises. Throw in some rear delt isolation set to failure whatever rear delt flyes/raises/rear delt row variation you prefer. Adductor + abductor machine to failure is also great for better thigh and ass gains, you really want to hit abductors to have next-level glutes which is a very high SMV muscle group. Your hips feel much better and healthier when doing these two machines too.

As for quads? You NEED leg extensions leaning back as much as possible to hit Rectus femoris and VMO and VLO parts of vastus medialis/lateralis especially, actually Vastus medialis in general. Leg press/squat variations are not great for Rectus femoris due to it suffering from active insufficiency which is also proven in many studies, it is not even optional if you want max sick quads. It really actually is the "most important" quadriceps exercise in many ways. Squats/leg press(preferably as deep as possible) + full ROM leaning back leg extensions is kind of how you build max big quads. Rectus femoris as a bonus gets hit a bit on abs/hip flexor exercises so just see those as another mini benefit of training abs or doing leg/leg-hip raises etc.

Abs? You ideally want at least one dynamic abs exercise to failure at the end of somewhere for max abs gains + bonus hip flexor work. If you do leg raises make sure to turn them into leg-HIP raises ie lifting your pelvis and flexing your lumbar spine and waist forward to really involve the abs. Again hip flexor work is good too for Rectus femoris + Sartorius muscle which is good for even more max thigh definition.

Upper traps and serratus anterior - you need some TRUE work for upper traps and serratus anterior, a full ROM OHP variation of some kind is perfect to get the "bare minimum" in this. Upright rows are also great. For isolation kelso shrugs shrugging backwards + upwards followed by some vertical shrugs as a finisher move would be ideal for upper traps isolation. Vertical shrugs only do not work the horizontal ie majority fibers of upper traps. As for the lowermost fibers of serratus anterior one of the best ways to at least get some work there too is to make sure all your lat pull-downs are done max full ROM and holding the lats + depressed scapulae squeeze at the bottom. True story.

Erector spinae - Some dynamic erector spinae exercise is ideal for growing a max strong and THICK back. At the very least do 1-2 sets of 45 degree hyperextensions at the end somewhere, superset with abs makes it fast and quick. You can also do cable rows to get a good near whole back + erector spinae exercise all in one. Deadlifts are "OK"/not terrible but some dynamic work is better for a really thick and strong, more injury-proof back. Make sure to do hyperextensions/cable rows with a fully rounded back at the bottom and extended at the top to engage the erectors dynamically. Guys that don't work their erectors are the losers that get wide backs but flat ones with shit thickness(see lots of steroid guys even look like this lol).

Forearms - Some wrist curls and reverse wrist curls to failure. Cannot build wrist flexors + wrist extensors and max sick forearms without them, because holding onto weights in the gym does almost zero to develop these many and huge potential for growth muscles.

Also speaking of forearms some reverse or hammer curl variation is also good for brachioradialis + brachialis. Reverse curls especially with a straight bar are superior for isometric forearm load over hammer curls. Hammer curls are like the inferior version of reverse curls. EZ-bar sucks because it turns them into too much of a hammer curl, use a straight bar or maybe dumbbells. Hammer curls at the very least if you don't do reverse curls.

Triceps and JM press?? This is one of the worst triceps isolation exercises, especially if you have long arms, it is a fat powerlifter broscience lift and very inferior for bodybuilding. Do overhead extensions instead and if you want finish with some pushdowns, but definitely don't do JM "fat powerlifter bro" shit press!!! Terrible/very inferior broscience lift invented by fat short-armed powerlifters!!

Also for chest throw in some fly or pec deck variation and at least do one high rep set to failure at the end somewhere, only way to truly finish your chest and work it in "isolation" from other muscles. Chest presses alone can never finish off your chest. Doing some fly/pec deck movement at the end is a low effort to finish off and maximizing gains in your pecs. You can also change your grip and height on how you make your flyes/pec deck to target upper or lower chest more too depending on wants/needs. It is good at least you don't do "incline press only" like many bros do these days and neglect lower pecs maximally when lower pecs is still what creates 80-90% of a big "nice pecs bro" huge slabs of turkey breasts impression. Also some prefer decline press or dips + incline over flat + incline, flat bench is more a "balanced whole chest movement" than something that truly biases lower chest for ex(decline/dips are better to work lower chest in a longer ROM). Never fall for the broscience that "incline is enough for lower pecs" or that somehow maximizing lower pec growth is bad when you always want max lower + upper pec chest gains for max sick slabs of turkey breasts on top of your chest pecs.

Maybe forgot something but yeah, here you go, some ideas for improvement AND most of these things you can go far just by throwing in 1-2 sets to failure at the end somewhere, easy to superset and do in immediate succession etc. Small efforts and extra isolation for way better long-term gains both size/mass and especially definition.