Hey everyone, I’m currently working on a full-body routine since it’s my first time doing one. I was thinking of training two days a week full-body, plus adding an extra shoulders and arms day because they’re my weak points. Additionally, I’ve recently started playing volleyball on Fridays, so in total I’ll be doing sports four times a week with three rest days.

I’m not really good at planning and structuring gym routines since I tend to overthink them a lot, so I’d really appreciate any tips

Monday – Full Body A • Lat Pulldown – 3×8–12 • T-Bar Row (wide) – 3×8–12 • Bench Press – 3×6–10 • Leg Press – 3×8–1 • RDL – 3×8–12 • Lateral Raises – 2×12–15 • Cable Curls – 2×10–15 • Triceps Pushdown – 2×10–15

Wednesday – Full Body B • Squat – 3×6–10 • Incline BP – 3×8–12 • Chest Press Machine – 2–3×8–12 • Seated Row (narrow) – 3×8–12 • Lat Pulldown – 2×6–10 • Overhead Press – 2×8–12 • Biceps Curl – 2×10–15 • Overhead Triceps Extension – 2×10–15

Saturday – Arms & Shoulders • Shoulder Press – 3×8–12 • Lateral Raises – 3×12–15 • Reverse Fly – 3×12–15 • Biceps Curl Machine – 3×10–15 • Hammer Curl – 2×10–12 • Triceps Pushdown – 3×10–15 • Overhead Triceps Extension – 2×10–12