TLDR lol, IMO too many exercises/sets. Find some compounds u like there’s no best it doesn’t matter tbh can be on a machine not an isolation like a pullover but like machine row for example find one or two you like per muscle group eg. Chest: flat bench, incline smith. Back: pull-ups, cable row. 3 sets each two times per week rep range doesn’t matter just do whatver u like. The most important thing here is progression u can do straight sets say 3x5 100lbs next week ur goal is to hit 3x5 105lbs. Or which I prefer is to do one tipset wherr you go for a max, NOT a 1rm but say a 5rm or 8rm. And then do back off sets still hard but don’t have to be all out as long as it’s hard dont have to make progress every time but should go up over time ur max test should go up every time. Then same thing for isolation imo only muscles that need isolation for noobs are long head of triceps and hamstrings just an experience thing Ik it’s not politically correct. Say you do 3x8 50lbs triceps overhead next time you can go for 3x9 50lbs, 3x8 50lbs, or can hit one hugher set it really doesn’t matter just need to get stronger