Some questions

[Scott Stevenson]

I attached some pictures. Still have a long way to go.

I meant that i feel very little triceps on chest and OH presses and thats why i felt i needed the triceps press. That exercise you listed would be used only for tricep MR and pump right?

You're missing a lot of pieces here, my man. There is no loading set for triceps with FT. Whether you use that for MRs and/or pump sets would depend upon how you like the exercise.

What do you think about this template?

A1
Inc smith press
Smith btn press
Lat pd wide
BB row

A2
Smith front squat
Sommersault squats
RDL
Adduction machine

B1
Dips
DB laterals
Neutral pullups
Smith row

B2
Bb front squat
Leg ext (although i max the machine maybe lunges or bulgarian split squats?)
Lying ham curls
Abduction machine

C1
Revese grip wide smith press (or maybe a narrow freeweight bench powerlifting style? Just read too many scary pec tear stories lol)
Smith high incline press
Neutral pulldowns
Rack pulls

C2
Leg press (pretty shitty one so maybe smith machine lunges?)
Sissy smith machine squat
DB leg curl
Glute machine

The quoted above is pretty nondescript, as you've got no isolation exercises listed, and there's no delineation as far as what you'd do for increasing Tiers.

Also, only two rotations will stall you out quickly, as is addressed in the thread I linked early, so you know my thoughts not that. You didn't respond to this, I don't think.

Also, you've not responded to the notion that you need to be gaining overall (eating an excess) to bring up weak muscle groups.

So, in short, I think the quoted lay out above is quite ill-conceived.

BTW i got one more question: for zig zags say on squats (tier I) if you are doing ramping sets you do one squat set, rest, one iso set, rest, another exercise iso set and then squat again? Or you do less warmup sets for isolation exercises from the zig zags? Can you for example warmup with squats, do the set to failure and then go to failure on the isos after resting?

You warm-up in whatever way you need to warm-up. That is highly individual.

Thanks for posting the pics. If anything, I'd say your delts are actually underdeveloped, to be honest.

So, overall, my suggestion is going to be to use the program as I've outlined it and work within those confines for a few blasts. If you're doing your own program here, you'll miss out on the depth of knowledge that comes from the other members here who can help you navigate FT.

I'll be even more honest. I don't like to play the "old guy who's seen it all card" but I don't see the degree of development in your physique that warrants the program tweaks you're talking about doing, especially because you've not even done FT and don't seem to have a firm handle on how it's done. I think you're overthinking this a good bit when I'd say the main goal is just to get as large (and strong) as possible.

It comes down to consistent, brutally hard training and a diet that supports growth (especially if you want to bring up weak muscle groups.) You're searching for the holy grail of bringing up specific muscle groups while dieting off fat, which only come when the stimulus is novel: You are a newbie to training (or maybe coming off a long layoff) or you're using PED's in a significant amount (1st time or much higher dose than before).

-S