I'd recommend you focus on getting stronger on these key lifts for the following rep ranges
front squats 4-6 reps
dead lifts 4-6 reps
back squats 6-12 reps
bench press 6-12 reps
overhead press 6-12 reps
dips 6-12 reps
incline press 6-12 reps
chin up/ pull up 6-12 reps
Make these lifts a priority before concerning yourself with getting stronger on the isolation exercises .
Isolation exercises are great , but become more important when looking to bust plateaus.
How can I do this ?
Prioritise free weight multi-point lifts at the start of the workout.
Make sure you have sufficient rest after each set.
180 seconds
Lift proper form and make sure before your working set you have a rehearsal set.
Track your progress by writing it down what weights you use
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