u/itsbambi92

Hello, it’s honestly been a while since I’ve exercised. The last time I did was back in the late 2010’s. I was in my mid 20’s. Now I’m 34f and life happened, went through the trenches after experiencing two of my deepest losses and practically losing myself. I’m not going to lie, even though I hate admitting it because of how it can sometimes be perceived, I’ve been depressed, overly anxious, and just hit rock bottom. I can’t go any lower and I want to heal.
It is evident that my lack of energy and motivation stems from a multitude of things, but the specific one being my diet. I’ve been eating my feelings away and then not eating at all. I’ve been making changes in that now however, I also need to work on my physical health as well.
I feel like a rookie and so far behind, but I’m not unfamiliar to fitness even though it feels foreign at times.
Anyway, I was sent a workout video from an IG account that was titled Upper Body Days (2/2) Back & Biceps. I began writing down the different workouts from the same account, such as Upper Body Days, Leg Days, Full Leg Day, Glutes, Quads & Hamstrings, Back + Biceps, Back, and Abs.
However, the only issue was that these videos are not specific in the captions which makes it a bit challenging to create a routine even after trying to organize it all.

I wish I was able to post a photo of the workouts I've written but I'll just type them out here. These were all from the same account on IG of the video that was sent to me:

Upper Body Days (1/2) *note: the reps were not included in this video, I had to google them
shoulder press 3x10-12
lateral raises 3x15
cable rear delt fly 3x12
tricep extensions 3x8-10

Upper Body Days (2/2) Back & Biceps
lat pulldowns 3x10
reverse grip 3x10
single arm rows 3x10
t bar rows 3x8
preacher curls 3x8
hammer curls 3x10

Upper Body Day
bicep curl 4x10
bent row 4x12
shoulder press 3x12
pull ups 3x8
push ups 3x6

Back
bent over rows 3x10
lat pulldowns 3x10
cable rows 3x10
incline dumbbell row 3x12

Abs
toe taps x20
dead bugs x20
crunches x15
plank cross crunch x20
30 sec plank
*repeat 3x*

Leg Day (Note: There are SO many for lower body so I apologize if it's super long and a lot.)
heel elevated squats 10,8,8,6
leg press 3x10
leg extensions 12,10,10
rdls 3x10
hamstring curl 10,10,8

Leg Day - 4 exercises
squats 3x10
rdls 3x10
reverse lunges 3x12
goblet squats 3x12

Full Leg Day - 1
hip thrust 3x10
leg press 3x10
rdls 3x12
hamstring curl 3 x till failure
leg extensions 3x till failure

Full Leg Day - 2
hip/leg press 3x10
hip thrust 3x10
rdls 3x10
leg extensions 3x12
leg curls 3x till failure

Quad Day
heel elevated squats 3x10
leg press 3x10
leg extensions 10,10,8,6
goblet squats 3x12

Quads & Hamstrings - 1
heel elevated squats 3x10
leg press 3x10
leg extensions 3x12
leg curls 3x10
calve raises 3x till failure

Quads & Hamstrings - 2
heel elevated squats 3x10
leg press 3x10
leg extensions 3x10
rdls 3x10
hamstring curl 3x8

Quads & Hamstrings - 3
elevated squats 3x10
leg press 3x10
leg extensions 3x8
"Quad finisher" goblet squats 3x till failure
rdls 3x10
hamstring curl 3x10
calve raises 3x12

Glutes - 1
hip thrust 12,10,10,8
bulgarian split squats 3x10
step ups 3x10
rdls 3x10

Glutes - 2
hip thrust 3x10
bulgarian split squats 3x10
rdls 3x8
kickbakcs 3x till failure

Glutes - 3
glute extensions 3x10
hip thrust 3x10
bulgarian split squats 3x10
rdls 3x10
step ups 3x12
calve raises 3x10

To be honest, I have no idea how to create a workout routine using these workouts. I’ve tried looking online but there is SO MUCH that I end up feeling overwhelmed. I’m not sure if what I’ve written down will hit all the areas I want to improve (my entire body lol) or I'm probably overthinking it all.
I’m open to suggestions, words of advice, anything that could help.
Thank you for your time and patience.