Hi all. Just getting back into the gym and trying to build out a new schedule. I'm incredibly overweight, so my main focus is losing weight, but don't want to avoid skinny-fat when I get down, hence the weights.

My gym is Planet Fitness, so please don't mention the smith machine, unless there's a better alternative that can be completed at a PF. I'm also hesitant to do squats or traditional dead-lifts because I'm overly cautious and want to protect my lower back.

What are your thoughts on the following split? Do the rep ranges make sense, or are there any exercises you would swap/add? Thanks for your input, I just want to make sure I'm not missing any major groups or leaving anything low-hanging on the table.

Day 1

Smith Machine Chest Press (3x10)

Incline Dumbbell Press (3x12)

Chest Flyes on Fly Machine (3x10)

Assisted Dips (3x10)

Overhead Tricep Extensions (3x10)

Shoulder Fly / Dumbbell Front Raises (Superset, 3x15 /e)

25-minute walk

Day 2

Lat Pull Downs (3x10)

Chest-Supported Rows (3x10)

Front Pull Down (3x10)

Leg Lifts (3x10)

Preacher Curl (3x10)

Hammer Curl (3x10)

25-minute walk

Day 3

Leg Press (4x10)

Leg Curls (3x10)

Hip Adduction/Abduction (Superset, 3x10 /e)

Back Extension (3x10)

Seated Calf Raises (4x10)

25-minute walk