Anonymous #1 4w

Single arm machine rows, chest supported t bar rows, lay pulldows, close grip cable rows, pull ups, and back extension. Then just passive back workouts like lower back from deadlifting etc

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Anonymous #2 4w

I’ve been on a deficit for like 6 months should I just be more aggressive with the cal cutting?

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Anonymous OP 4w

maybe just more cardio then? i’m not super experienced but you should keep getting leaner and more defined the more of a deficit you’re in

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Anonymous OP 4w

I think your #1 issue is not hitting isolated rear-delts! I'd throw in both a wide grip AND narrow grip lat pulldowns too. Besides that it sounds like you're hitting all the marks But if you've been in a deficit for 6 months, you aren't in a deficit anymore. That could also be part of it I'd suggest going back up to maintenance for a while, then dropping back into a deficit You do look freaking awesome though!! Don't stress too hard

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Anonymous #1 4w

That helps a lot I appreciate it actually. Thank you

1