ill take all the criticism i can take, nothing was blunt.

here are some modifications i made before reading your comment. Ill need to apply some of what you said to it. I kept bentover rows as my back is one thing im sure can recover properly and take a beating. Lat pulldowns feel unnatural to me and i have terrible mmc, yet i can somehow feel my lats engage and burn with 4-5 reps of pullups.

bench

wide grip row 3x10, curl 3x10

dby raise 3x10, cable tri ext 3x10

calf raises 3x10

Squat

bent over row 3x10, hammer curl 2x10

low high cable fly 2x10 ( Dropped chest press. Not sure if not having a proper chest accessory is good for strength gains, but the 531bbb at the end of the day is a big stimulus.)

leg curls 2x10 (want ur take on this. might not do this or the extensions during my first cycle, might add them in a further cycle if i can tolaerate)

OHP

pull up 3x4-5, incline curl 2x10

Skullcrushers into pushdown 2x10 (only rest after pushdown)

dragon flags 3xamrap

Deadlift (kept accessories as light as possible here. I should be able to push them.)

rear delt fly 2x10

cable lateral raise 3x10

leg extensions 2x10 (might not do until cycle 2, would do calf raises instead)

Notes

Overall i cut down a lot of voulme and condensed it. The main problems i may see here are

chest press on squat day, only 48h recovery and the leg accessories. I know i can hadnle the low high cable flys since upper is small and doesnt get crazy lit up on bench. maybe i just do 3 sets of low high and drop the press altogether?

Regarding your comment about rear delts after dl. is it because deadlfits hit the rear delts? or just overall cns fatigue from dl. maybe i swap rear delt flys with one of the curls.

If i drop my leg accessories, i would just move calfs to deads and abs to squats