thank you very much, appreciate your suggestions :) regarding the deadlift i think i’ll have to skip it since i’ve never done it and without somebody experienced the risk of injuries is high. i’ll stick to the isolations exercise you recommended. my old routine was on 4 days with leg day, then chest and triceps, then back shoulders and biceps and last day a full body. this time ill go 3 times a week so i think i’ll evenly spread the exercises on each day with a focus for back day. i’ll try and see how i feel with the recovery. again, thank you very much for the precious help :)