Bro-scientists required: how’s my routine?

While I’m in civilization and comments are open, I need to crowd-source some help with my gym routine.

Notes before we start: I do cardio elsewhere.  I lift either 1 set of 10 reps, 2 sets of 6 reps, 3 x 5 or 4 x 4 pretty much randomly.  I up the weight as soon as I have achieved any of these.

Warm-up: 5 minutes skipping or bike.

Monday and Thursday: upper body.

Push: any three of overhead press, bench press, pushups and dips; a couple of isolation lifts.

Pull: rows, pull ups; some isolation work like curls and chinups.

Any more ideas for variations, keeping in mind I already mix up barbell and dumbbell lifts?  I really need more varied compound pull lifts but I can’t find any.

Tuesday and Friday: lower body and core.

Squats, lunges, sometimes calves.  Two or three ab exercises.  Bridge.

Any other compound lifts for legs?  My lower back can’t handle dead lifts.

Stretch.

I tend to spend only 30 mins in the gym at a time as I run out of exercises and the targeted muscle group is too tired to do much more anyway.

Any suggestions or links appreciated.  And what about those cord pulling things?  Are they any good?

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https://cdn.akbzine.com/media/2014/12/sakura_01.jpg

Photo credit: akbzine.com

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