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Is there a reason you're entirely excluding heavy compounds? Compounds should be a priority, not isolations. Try implementing more free weight exercises, like barbell rows


wouldn't cable rows be a compound? its not free weights, but it works multiple muscles and the same time


I guess it's technically a compound if you look at it like that. But entirely eliminating heavy free weight movements is leaving muscle and strength gains on the table


Add deadlifts at the start so you get your spinal erectors up, and switch smith shurgs to dumbbell shrugs or if you max out on dumbbells use a free weight barbell Also personally I prefer dumbbells over cables for curls but if they feel better for you then go for it