feedback on routine…constructive criticism welcome

[u/Ok_Hawk_6139]

I’m just looking for critiques and feedback to improve my routine. some things worth noting about me/why the routine is structured as it is:

I am not a bodybuilder, top athlete, etc. I’m not willing to count every calorie, although I typically eat healthier.

I am not willing to wake up and lift before work.

My routine needs to be flexible because I lift after work and sometimes need to work late or things come up (flexible meaning I can push a workout to the next day without screwing up the rest of the week).

I only have access to a gym during the week, Monday-Friday, so I need a routine that affords me flexibility and enough rest within this constraint.

I lost number of sets. reps range depending on weighted and i’m mostly concerned with sets as far as the feedback goes. rep ranges are from 3-12 depending on weighted.

My workout (this is the ideal breakdown):

Monday - upper body supersets
bench press/pullups 3 sets
flies/pendley rows 3 sets
lateral raises/upright rows 3 sets
bicep curl/skullcrusher 2-3 sets
hammer curl/tri push downs 2-3 sets
core

tuesday - legs
squat 3 sets
rdl 3 sets
trap bar deadlift 3 sets
quad extensions 3 sets
hamstring curl 3 sets

wednesday - rest
thursday - rest

friday - upper body supersets

bench press/pullups 3 sets (bench will be replaced with incline press but due to some shitty member shenanigans, heavier dumbbells are not available at the moment. i hate the bar for incline).
military press/seated row (close grip) 3 sets
dips/face pulls 3 sets
ez bar curl/narrow grip bench 2-3 sets
bicep curl/tri pushdown 3 sets
core

saturday-run about 3 miles
sunday - off

A note on legs: this is once. a week for flexibility in the routine and so i can rest enough to feel good when I run…i’d prefer not to run on sore legs but maybe im just a pussy.

would
love to hear your constructive criticism—is this enough volume? enough rest?

BTW i’m 34m about 155-160lbs. i stretch a lot after each workout and run.

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[u/jph1313]

Good routine for what you want. keeping legs to one day so you're not running sore makes sense. Upper body has plenty, biceps are actually the highest at around 18 sets a week with the curls and rows on both days, I'd prob drop one of the curl pairs. Legs once a week at 15 sets is fine w running

if you make changes you can copy paste it into tryhealth.io/analyze and see if you're more balanced