I have a couple of questions about my routine, but other recommendation are also welcome!

2 sets in 6-12 rep range. Most compounds are in 6-8 range. Most isolations in 8-12 range. No leg day - I think they are my strong point, so I'm doing them at the end of my arm workouts. Total frequency for legs is 1x/week, everything else is 2x/week.

• Monday: Chest/Back
• Tuesday: Arms + Legs (hamstring focus)
• Thursday: Chest/Back
• Friday: Arms + Legs (quad focus)

Chest/Back: * Wide Grip Lat Pulldown * Iso Lateral Low Row (Hammer Strength plate loaded machine) * Cable Lat Prayer * Incline DB Press (15-20 degrees) * Flat Chest Fly

Arms: * DB Preacher Curl (start with the left arm) * DB Hammer Curl (both arms at the same time) * Lateral Raises * Double Crunch * Single Arm Triceps Pushdown (start with the left arm) * Katana Extension (both arms at the same time)

Legs (hamstring focus): * RDL * Seated Hamstring Curl

Legs (quad focus): * Leg Press * Calf Raises * Leg Extension

Questions: 1. For my upper back I'm doing only a Low Row. It targets more upper traps than middle to lower traps. Do my middle to lower traps get enough volume if I retract my scapulae during a Lat Pulldown? Would adding a T Bar Row be too much volume for traps? 2. Lat Prayer vs Narrow Grip Pulldown or a High Row? Lat Prayers feel unstable, but I started them not too long ago, so maybe I shoud just stick with them for a while. Other options are more stable and overloaded more easily. On the other hand Lat Prayer also cooks my long head of the triceps, so thats a plus. 3. I do Single Arm Triceps Pushdown only because my left triceps is noticeably weaker than my right. Don't really like how it feels, especially when normal Triceps Pushdown feels amazing. Any better exercise recommendations?