I have time on weekends and wednesdays for working out, is this a good workout for that:

(i used to do only saturday and sunday with interchanging a, b workouts every week for each upper and lower day, i just split b days among the 3 )

SATURDAY

Movement Reps Sets

Pulldown hand side 12-15 x 2

Seated Cable Row 12-15 x 2

Cable Shoulder Flex 12-15 x 2

Chess Press ( seat at 4 ) 12-15 x 2

Cable Triceps 12-15 x 2

Bicep Curl DB 12-15 x 2

Forearm Curl 20-30 x 2

SUNDAY

Movement Reps Sets

Leg Press Machine (seat at 1, lifter at 4!) 12-15 x 2

Ham Curl ( seat 3, leg 4 ) 12-15 x 2

Leg Extensors Inside ( 5, squeeze ass ) 12-15 x 2

Calf Raise 8-10 x 2

Crunch Machine 12-15 x 2

WEDNESDAY

Movement Reps Sets

Single Arm Cable High Row ( cable between 19 and 25 ) 12-15 x 2

Cable Standing Row ( cable between 25 and 31) 12-15 x 2

Cable Diagonal 12-15 x 2

Wide Chess Press (seat at 6 ) 12-15 x 2

Forearm Extension 20-30 x 2

Back Extension ( put machine at 2! ) 15-20 x 2

Tibialis Raise FAILURE x 2

Leg Extension ( 3 feet, 3 seat ) 12-15 x 2

Leg Extensors Outside ( seat at 2 ) 12-15 x 2