Need help with a routine

[NotoriousDragon]

I have been trying to search the internet to find a good routine to do but I can’t seem to find quite what I’m looking for and if I do find something I feel like the set and rep ranges aren’t the best. I need help with creating/finding a good routine. Below is a couple that routines that I found. Please let me know your thoughts on them

Chest/Back

Deadlift: 4×6-10 reps with 120-180 sec rest
DB Bench Press: 4x 6-10 with 120-180 sec rest
Seated Row: 4×6-10 with 120 sec rest
DB Incline Press: 4×6-10 with 120 sec rest
Wide Grip Pulldown: 4×8-12 with 90-120 sec rest
Pec Deck: 3×8-12 with 90-120 sec rest
Straight Arm Pulldown: 3×8-12 with 90 sec rest
Shoulders/Arms

Arnold Presses: 3×6-10 with 120-180 sec rest
Shrugs: 3×6-10 with 120-180 sec rest
DB Lateral Raises: 3×8-12 with 90-120 sec rest
Reverse Pec Deck: 3×8-12 with 90-120 sec rest
Tricep Pushdowns (rope): 3×8-12 with 90 sec rest
DB Bicep Curls: 3×8-12 with 90 sec rest
DB Tricep Extensions: 3×8-12 with 90 sec rest
DB Hammer Curls: 3×8-12 with 90 sec rest

Legs

Squats: 4×6-12 with 120-180 sec rest
Lunges: 4×6-12 per leg with 120-180 sec rest
Romanian Deadlift: 4×6-12 with 120-180 sec rest
Leg Extensions: 4×10-15 with 120 sec rest
Lying Leg Curl: 4×10-15 with 120 sec rest
Standing Calf Raise: 3×12-18 with 90 sec rest
Seated Calf Raise: 3×12-18 with 90 sec rest

Upper Body

Bench Press: 4×6-10 reps with 120-180 sec rest
One-Arm Dumbell Row: 4×6-10 with 120-180 sec rest
Standing Shoulder Press: 4x 6-10 with 120-180 sec rest
Pullups: 4xAMRAP with 120 sec rest
Dumbell Incline Flye: 3×8-12 with 120 sec rest
High Pull: 3×8-10 with 120 sec rest
Tricep Pushdowns: 3×8-12 with 90-120 sec rest
Preacher Curls: 3×8-12 with 90-120 sec rest

Lower Body

Front Squat: 4×8-12 with 120-180 sec rest
Bulgarian Split Squat: 4×6-10 per leg with 120-180 sec rest
Good Mornings: 4×8-10 with 120-180 sec rest

Leg Extension: 3×10-15 with 90-120 sec rest
Seated Leg Curls: 3×10-15 with 90-120 sec rest
Donkey Calf Raises: 3×12-18 with 90 sec rest

[rsid97]

Not sure where the couple of routines are, I just see one rather half baked one.

In terms of balance its mostlyyy alright but that is a fair bit of volume and I don't like the idea of having pre-defined rest intervals like that, especially on your heavy compounds.

Before I actually bother with exercise selection and stuff, where are you at? How much do you squat, bench,deadlift? Whats your bodyweight at? How often are you making progress on your main lifts currently?

[NotoriousDragon]

I am from the US currently I squat 325lbs bench 225 lbs and deadlift 350lbs and help would be greatly appreciated.i was making decent progress before covid and shut the gyms down recently got the gym opened up again.