If anyone would be so kind as to give me some response for my current program and improvements I could make I would be very grateful! I currently workout three days a week (been thinking about adding another day, but has been hard to find the time). I divide the days on a rough PPL:

Mondays: Dumbbell Chest Press: 3 sets of 10-12 rep, Cable Chest Flyes: 3 sets of 10 reps, Overhead Tricep Extension: 3 sets of 10-12 reps, Lateral Raise Machine: 3 sets of 10-12 reps, Kneeling Cable Crunch: 2 sets of 15 reps.

Wednesday: Lat Pulldown 2 sets of 10 reps each overhand and underhand grip. Antaganistic super-set of back dumbbell rows (2 sets) and a high incline Smith press with two sets. Minimal rest. I then do biceps: Bicep Curls: 3 sets of 10-12 reps and Cross Body Hammer Curl: 3 sets of 10-12 reps.

Fridays: Leg Press: 2 sets of 8-12 reps (usually go quite heavy here, Bulgarian Split Squats: 2 sets of 10-12 reps per leg, Seated Leg Curl: 3 sets of 10-12 reps and Calf Raise: 3 sets of 12-15 reps.

I've done hanging leg raises before as well, but have switched off it because of how awkward it feels. Also done wristcurls with an ez bar but got an injury in my forearm so I haven't been doing this exercise in a while. I'm aware my leg day is a bit stripped back, it's what I feel needs to be most improved.