My questions are, how many body parts can someone prioritize during a program? My split is half body 3x/week with jiujitsu during off days. My goal is to bring up side & rear delts, biceps, and quads. Is it better to focus on 1 body part, or in your experience do delts and biceps recover quick enough and not take away from lower body movements?
And what is your opinion on the hammer strength front pull down machine? I attached a picture of one similar at my gym. Is this an adequate machine for single arm pull downs or do all hammer strength machines suck and I should use another exercise?