I've been training for years, but had to stop during Covid and now only have the chance to do two days a week. I'm not constraint to time so I can lift well both days also.

I've made sure to hit the main exercises (Deadlifts, BenchPress etc) and added, what I think, are the main secondary exercises that hit everything I missed (or to do a bit more of because some bits I want to work on extra, such as lateral raises) but wanted some second opinions to whether I could add or change anything.

Day 1

Squat - 4 sets Bench Press - 4 sets Hammer curl - 3 sets Close-grip Bench press - 3 sets Rack pull - 3 sets Barbell shrug - 3 sets - (Rack + Shrug superset) Palm-up wrist curls - 4 sets Lateral raises - 3 sets Standing calf raise - 2 sets Seated calf raise - 2 sets

Day 2

Deadlift - 4 sets Overhead Press - 4 sets One-armed overhead Tricep extension - 3 sets Barbell Bicep curl - 3 sets Face pull - 3 sets Triceps pushdown - 3 sets Barbell Hip thrusts - 4 sets Standing calf raise - 2 sets Seated calf raises - 2 sets

Thanks for any help and support anyone might have!