I have an adjustable bench and adjustable dumbbells and have been doing this routine for about a month. Any input at all would be appreciated, changes, strengths, weaknesses etc. Thanks for your time!

Would like peoples opinion on the following. I only go 3 times a week.

A — LOWER + PUSH (5 exercises)

**Barbell Squat**
4 × 6–8 / 2–3 min

**Romanian Deadlift**
3 × 8–10 / 2–3 min

**Barbell Bench Press**
3 × 6–10 / 2–3 min

**Overhead Press**
3 × 6–10 / 2 min

**Tricep Isolation**
2–3 × 12–20 / 60–90 sec

B — LOWER + PULL (5 exercises)

**Machine Hamstring Curl**
3 × 12–15 / 2 min

**Split Squat or Leg Extension**
3 × 10–12 / 2 min

**Lat Pulldown**
3 × 8–12 / 90 sec–2 min

**Seated Cable Row**
3 × 8–12 / 90 sec–2 min

**Biceps Curl**
2–3 × 10–15 / 60–90 sec

**C — UPPER + LOWER (5 exercises)**

**Incline Bench Press**
3 × 6–10 / 2–3 min

**Machine Row**
3 × 8–12 / 90 sec–2 min

**Lat Pulldown**
3 × 8–12 / 90 sec–2 min

**Chest Isolation**
3 × 12–20 / 60–90 sec

**Leg Extension** ***or*** **Hamstring Curl**
2–3 × 12–15 / 90 sec

I work in security 5 days a week standing for many hrs.

I do the push pull leg x2 routine, i.e., 6 days a week

Push

incline bench 4x4

Chest flyers 3x10

Shoulder press 3x8

Lateral riases 3x10

Rope pulldowns 3x10

Pushdowns 3x10

Pull

Lateral pull wide 4x4

Close grip 4x4

Rows 3x8

Barbell curls 3x10

Incline hammer 3x10

Legs

Deadlift 4x4

Back squat 3x8

Leg press 3x8

Leg curls 3x10

Calv raises 3x10

X2

I'm 24, male, 188cm, 88.5kg and have been going to the gym 3x per week consistently for 2 years, mainly been using popular 5x5 routines, adding a few exercises (7 per workout) and while I'm still seeing progress I'm obviously spending far too long (2-3 hours) at the gym and probably have a lot of junk volume. I'm also wanting to shift my focus from building beginner level strength towards a strength-hypertrophy mix. After looking through some routines online and making some personal changes like preferring machines for some exercises I came up with the following two new routines which I'll alternate between. Thoughts?

Workout A:

Warm-up 5-10min

Smith Machine Squat 3x10-12 (90sec rest)

Strict Overhead Press 3x8-10 (90sec rest)

Chest Supported Row Machine 3x8-10 (90sec rest)

Weighted Sit-Ups 3x10-12 (60sec rest)

Dumbbell Skull Crushers 3x10-12 (60sec rest)

10 min cardio

Workout B:

Warm-up 5-10min

Hex Bar Deadlift 3x5-8 (90sec rest)

Machine Bench Press 3x8-10 (90sec rest)

Weighted Chin-ups 3x8-10 (90sec rest)

Dumbbell Bulgarian Split Squat 3x10-12 (90sec rest)

Cable Lateral Raises 3x10-12 (60sec rest)

10 min cardio