Please create a weight training plan for me

[baseline_9]

Your first session would be Lower Body (Quads, Hams, Calves)

The second session would be Upper Body (Chest, Back, Delts, Tri/Bi)

In that order...

Exercises I recommend are;

Squats
Hack Squats
Smith Machine Squats
Leg Press
Lying Leg Curls
Seated Leg Curls
SLDL
Deadlift's
Bench Press
DB Bench Press
Incline DB
Cable Flys
Pullover Machine (for lats)
Low Row MAchine
Pull Downs (Shoulder Width Grip)
Underhand Pull Downs
Hyper Extensions
Side Laterals
Bent Over Raises
Barbell Shoulder Press
DB Shoulder Press
Smith Machine Shrugs
Barbell Curls
Incline DB Curls
Tricep Push Downs
One arm Lying extensions
Seated Calf Raise
Standing Calf Raise


Hmmmm, I could go on!


Do you want someone to write you a program?

[SlimmerMe]

Your first session would be Lower Body (Quads, Hams, Calves) DAY ONE I assume. lower only

The second session would be Upper Body (Chest, Back, Delts, Tri/Bi) DAY 2 upper only starting with chest etc
In that order...

Exercises I recommend are;

Squats
Hack Squats
Smith Machine Squats
Leg Press
Lying Leg Curls
Seated Leg Curls
SLDL what is this? stand leg dead lift?
Deadlift's
Bench Press
DB Bench Press
Incline DB
Cable Flys
Pullover Machine (for lats)
Low Row MAchine
Pull Downs (Shoulder Width Grip)
Underhand Pull Downs
Hyper Extensions
Side Laterals
Bent Over Raises
Barbell Shoulder Press
DB Shoulder Press
Smith Machine Shrugs Shrugs for a female?
Barbell Curls
Incline DB Curls
Tricep Push Downs
One arm Lying extensions
Seated Calf Raise
Standing Calf Raise


Hmmmm, I could go on! I bet you could!


Do you want someone to write you a program? Didn't you just do that?

THANKS A TON BASE! Really appreciate making more specific~