That looks much better, 3x5 isn't for me either. I much prefer reps of 8-12, or even 12-15 for isolation exercises like triceps and biceps and calves.
A few notes in no particular order:
1. For your current days I think you should switch the order of a couple exercises. Do the incline DB press before the military press. Otherwise, you are unnecessarily taxing your shoulders, which can cause your incline press to suffer. I always prefer to get my chest stuff done before my shoulders, I find it gives me a better chest workout as well as a better shoulder workout.
2. Personally, I like to do shrugs on pull day and hammys on leg day, but that’s just me. It doesn’t really matter that much.
3. You have a LOT of curls in there. Are you lacking biceps and really trying to hit them hard? Personally I would sub out one of your curls for some chin ups and do it early in the routine.
4. I greatly prefer reverse lunges to regular lunges, they take up less space and IMO give a better workout.
5. IMO I am not a fan of on-the-floor ab workouts. They just don’t feel very efficient. I MUCH prefer
hanging leg exercises. My favorite is hanging vertical knee raises. I will do 30 reps x 3 sets on back day (twice per week). One day one I do straight up vertical knee raises, and on day 2 I do a “rainbow” motion. I get a a huge ab burn that is way better than any other ab exercise and gets the whole system of abs. I do still like Russian twists though.
My only big concern: you said PPL x2 program, are you planning on doing PPLPPLrest on a 7-day rotation? So does that mean you will lift 6 days then rest 1 day?
If so, you need to come up with a second PPL routine. Doing the same exercises over and over again isn't ideal. It can cause more strain than necessary on connective tissue and in cause uneven muscle growth and reinforce weak points. You are much better off coming up with a second set of PPL exercises for each day. For a 6 day routine, I have 6 different days of varying lifts. There is definitely overlap, but for example:
Currently PPLPPL rest would have you doing the same exercises over and over:
Push Exercise Group 1
Pull Exercise Group 1
Legs Exercise Group 1
Push Exercise Group 1
Pull Exercise Group 1
Legs Exercise Group 1
Rest
Vs switching it up (I currently run a program like this):
Push Exercise Group 1
Pull Exercise Group 1
Legs Exercise Group 1
Push Exercise Group 2
Pull Exercise Group 2
Legs Exercise Group 2
Rest
I take an extra day of rest every 2 weeks or so. Remember to listen to your body.
So I might suggest something like for PPLPPLrest:
Push (Chest/Triceps/Shoulders): Push Group 1
Barbell Bench Press: 3×12
Incline Dumbbell Bench Press: 3×12
Military Press: 3×12 (I would recommend trying the Arnold Press here instead. See my post in
this thread for more info).
Dumbbell Side Lateral Raise: 3×12 + 1 drop set
Cable Pushdown: 3×15 + 1 drop set (consider alternating between pronated and supinated grip to work all the heads of the tricep)
Overhead Cable Triceps Extension or similar triceps exercise: 3×15
Dumbbell Shrugs: 3×15
Pull Workout (Back/Biceps): Pull Group 1
Barbell Rows: 3×12
Wide Grip Lat Pulldowns (1.5xshoulder width): 3×12
Deadlifts: 3×12
Face-pulls: 3×12
Barbell Bicep Curls (Alternate between close and normal grip): 3×28 Method
Dumbbell Preacher Curls (focus on negatives): 3×15
Legs (Quad/Ham/Calves/Abs): Legs Group 1
Barbell Squats: 3×12 (make you you get deep)
Reverse Lunges: 3×12
Leg Extensions: 3×12 (if you really must...you even shouldn't need them after the squats and lunges)
Calf Raises: 3×15-20 (between 15 and 20 reps,
don’t neglect your soleus muscle!)
Bicycle crunch: 3×10
Leg Raises: 3×15
Russian Twists: 3×10
Weighted Decline Crunches: 3×10
Anyway, after you’ve gone through the first group of PPL, now you do it again, but switch things up:
Push (Chest/Triceps/Shoulders): Push Group 2
Spoto Press: 3×10
Decline Press: 3x12
Hex Press or Dumbbell Flys: 3×10-12
Single Arm Landmine Press or Single Arm Dumbbell OHP: 3x12
Incline Side-Lying Lateral Raise: 3×12
Dips (use a dip machine or do band-assisted dips if needed to get your reps in): 3x12-15
Skull Crushers: 3x12 (using a
multi-grip bar if you have access to one, or an EZ bar)
Barbell Shrugs: 3×12
Pull Workout (Back/Biceps): Pull Group 2
Barbell Rows: 3×12
Pull Ups: 4x10
Romanian Deadlifts: 3×12
Reverse Flys: 3×12
Alternating Dumbbell Bicep/Hammer Curls: 3x14 (This is: right arm bicep curl, left arm bicep curl, right arm hammer curl, left arm hammer curl, repeat). It gives a different feel to the workout and works your muscles more evenly.
EZ Bar Reverse Curls: 3×15 (standing or preacher are both fine)
Legs (Quad/Ham/Calves/Abs): Legs Group 2
Zercher Squats: 3×12
Dumbbell Bulgarian Split Squats: 3×12
Romanian Deadlift: 3x10
Glute Bridge: 3x12-15
Calf Raises: 3×15-20 (between 15 and 20 reps,
don’t neglect your soleus muscle!)
Ankle Weighted Standing Hip Abduction: 3x15-20
Hanging Vertical Knee Raises: 3 sets x 20-30 reps! Feel the burn!!
Anyway, that is a solid start for you.
