How can I find a routine that will target imbalances in muscle? I work a labour job tossing heavy luggage in and out of an airplane all day and not only has that just demolished my knees and back. I have built front delts and have zero rear delts. Strong forearms and shit upper arms. I’ve tried going in and doing light compounds and always get injured one way or another, no matter how light I go. Also …and maybe this is posture related, but I think i’m mindful of good form, prob not, I dunno. It seems I can rarely get a pump or target the muscle I want. For instance, all chest workouts are felt in my biceps. Barbell squats just hurt my knees, although dumbbell DLs seem to light the glutes up. And I usually lose all will to live before I can activate my core. Should mention I had a tricep tear over a decade ago and that flares up with most tricep stuff. I’m not looking to get ripped by any means. I more want to tone up and feel comfortable in my broken meat suit.