need some help on picking a few exercises for doggcrapp

[athlete0185]

was thinking about doing this in the offseason. i need some more exercises so anyone that could help id appreciate it.

obviously familiar with the rotation of the exercises so i just put all 3 of them in the same space to save reading and time.

CHEST - incline (12 rp = 6, 4, 2), flat bench (12 rp), decline (12rp)-all static holds (20 seconds) at end with stretches
SHOULDERS - seated military press (12 rp) w/ static hold, machine lateral raise (12 rp) ***need 1 more exercise***
TRICEPS - close grip bench press (12 rp), dips w/ weight (12 rp) (20 second static hold) ***need 1 more exercise***
BACK WIDTH - pulldowns (12 rp) (20 second rest pause), chinups (12 rp) ***need 1 more exercise, was thinking some kind of row***
BACK THICKNESS - deadlifts from floor (straight set of 12), bent over rows (straight set of 12) ***need 1 exercise***

BICEPS - pracher curl (15 rp = 8, 4, 3), standing barbell curl (15 rp), incline curls (15 rp) (20 second static)
FOREARMS - hammer curl (15 rp) (20 sec static), standing curls (15 rp) ***need 1 exercise***
CALVES - standing calf raises (15 rp), seated calf raises (15 rp), donkey calf raises (15 rp) (all sinking slowly into stretch)
HAMS - lying leg curl (15 rp) (20 second static), good mornings (straight set of 20), glute and ham seated press (straight set of 20)
QUADS - hack squat (straight set of 20), squats (deep breathe 20 reps straight), leg press (straight set of 20)

questions, comments, complaints welcome.

 

[MattRecc]

shoulders- maybe add hammer strength press?
triceps- try the reverse close grip bench on smith machine
back width- i use close grip chins in addition to the wide grip
back thickness- i use both that you have, maybe add in rack deadlifts
everything else looks good man, hope this helps.

 

[FatRat]

Chest looks good

Shoulders you could use Standing Military press, Smith press, Push press, or you can try dumbbell press which is harder to rest pause and do static’s but can be done. I generally wouldn’t recommend an isolation like laterals but up to you.

Tri's you have the main two compound moves so you could break the rule here and use an isolation such as skull crushers or pushdowns.

Back width, how about reverse grip pull down or chin?

Back Thickness you could use cable row, or a reverse grip row (Yates style)

Biceps looks good

Forearm, try reverse preacher curls.