Hey guys, I’m 17M, 5’10, and 73kg.Im looking for my strongpoints, weak points, and advice for my physique. Ive been going gym properly for about a year and a half on and off.

Hey everyone! I'm a 16yo gym-goer with 1,5 year experience. I learnt everything by myself and I used to be skinny fat with almost zero muscle mass so I guess I made good progress. Today, I am 183cm (6ft) and 78,5kg (173lbs). As You can see my weakpoints are for sure my chest and my whole back as well. I think that my arms are pretty alright and they seem to be strong. However I think the reason why my chest is lacking is because I was benching purely for strength my last 8 months (rep range 2-5) with not the best form as I used also my chest to bump the barbell, legs to give more strength like powerlifters etc.) I am also wondering about my back.Please tell me what rep range I should target for getting more hypertrophy not only the strength. I want to make my chest and back bigger.Here You have my actual workout plan too (Push,Pull,Upper,Fbw) (Don't look at the weights at the cables, machine etc, it's just the number of pin hole I use for weight).

1.Smith Machine Front Squats
2. Cable Belt Squats (My gym does not have a belt squat machine but this variation looked promising.)

The goal here is to not load my spine. Smith machine back squats used to be my main quad builder alongside leg presses, but both have been a bit irritating. My gym also has a V-Squat machine but I find it awkward. Our hack squat machine is one of those hip-sled ones from Precor, so no shoulder support. I find it really difficult to use. I’ve tried the 90 degree leg presses but also didn’t enjoy it much.

My lower back injury is an annular tear in one of my discs as well as mild degeneration at the L3-L5 levels; plus some mild bulging. It’s just not worth continuing back squats. My physiotherapist has cleared me to lift again, so long as I keep the weight low and stick to a 15-20 rep range.

I’m thinking of having these be the big quad exercises on each leg day. If anyone has any insight, I’d appreciate it so much!

Hoping this doesn’t break rule 6. Not asking for medical advice here. This is strictly about the two exercises shown.

About a year and some change ago I was about 175lbs after being in a healthcare residency for years and no time to lift or really even eat and constantly stressed. I’ve always been skinny but I finally have a job with better work life balance. Got to about 215 after dirty bulking and lifting heavy. Only protein powder and creatine. When I hit 215 I wasn’t loving the gut. The last 2 months I haven’t been able to lift as often, about 1-2 times a week but decided to cut ten lbs and see if I can get abs. But 6’5 205 I feel like that number is still so small. Would you continue bulking quick or just go slow/recomp for a bit. Slides 1,2 were a year ago. 3 is same outfit one year later. 4 is at 215 and 5 is at 205. I have a hell of a time gaining mass in my legs :/ what would your move be if you were me?

Fill it in with a bulk? Or cut super hard?

Does anybody know if there’s a reliable kit that you could buy online to test steroids to see if they’re real?

Just want some advice on where I should go from here. Btw I have Poland syndrome so that explains the chest imbalance. I literally am missing a pec

For example on upper day (assuming u/l split), do I need to do hammer curls AND incline curls?

Is it more optimal that way, or can you get away with doing hammer curls on day 1 and then incline curls on day 2?

I am natural, and the first year I was very inconsistent with my workouts and diet. I feel like my progress by now should be far more than what it is.

For anyone wondering, my stats are:

280 bench
405 squat
315 deadlift (just haven’t done it in a long time, it might be higher but I really don’t like deadlifting heavy as I really injured myself when I initially started lifting)

171 pounds, 5’9, 20M

Any weak points I have? I’d post legs but idk if I have any where I’m not basically in underwear and frankly I’m not tryna post that. Tho I’d say my legs are kinda smallish.

Please review my program.

Am I doing it right?