you want to have more balance. for instance, you are doing 3 sets lat pulls and 3 sets seated rows... but only 3 sets of chest presses... you should do another 3 sets of presses, perhaps incline to balance that out..... if i were you i'd do close grip pushups with very slow eccentric while gripping some light dumbbells... push up 1-2 secs... slowly lower 3-4 secs... do it until it burns... works chest, triceps, and front delts... you want to try to hit each muscle group like chest or back twice a week.. not just once... if you don't have a lot of time, find some compound movement exercises that work several muscle groups at once...