Hi Y'all!

This is my first post, so my bad if it's a little long-winded.

Background:

31 Y/O M, 5'10, 180lbs,

Finally back to as close to "Baseline" as possible after significant health issues caused bilateral pitting edema from Feet to Sternum to the point of my weight reaching 265lbs, necessitating a walking cane, tanking my Testosterone, causing Hypothyroidism (both levels back to normal now), and (imo) causing my body to compensate for the rapid weight gain in ways that are counter-productive to me now.

Through dieting, light/cautious workouts, and enough time for whatever caused the edema & Adrenal issues to run its course, I brought myself back to 180lbs.

Now I'm at a point to step it up, and I noticed that I can't tell when I'm doing too much, or when I'm not doing enough.

I'm not sure if I'm still being too cautious unnecessarily, or if I'm just selling myself short at my own expense.

I still workout the way my 1st NCO taught me years ago, which follows a 4 day cycle: Chest/Triceps; Back/Biceps; Shoulders/Legs; Rest. Abs daily; Calves & Traps on both CH/TR & SH/L days with Sets of 10, 8. 6 reps for each movement. I also do a morning and night Hip/Core & Shoulder/Neck stretching routine.

Here is an example of a routine I follow:

Chest/Tris:

1. Warm-Up:

• Dynamic stretches (arm circles, chest openers)
• 5 Minutes on Treadmill

2. Chest Exercises (Dumbbells?:

• Flat Bench Press: - 12, 10, 8, 6
• Incline Press: - 10, 8, 6
• Decline Press: - 10, 8, 6
• Chest Flyes (machine or dumbbell): - 10, 8, 6
• Push-Ups: - 3 sets to failure

3. Triceps Exercises:

• Skull Crushers: - 10, 8, 6
• Tricep Pushdowns (cable): - 10, 8, 6
• Overhead Tricep Extension: - 10, 8, 6
• Seated Dumbbell Extension: - 10, 8, 6
• Tricep Dips: - 3 sets to failure

4. Cool Down:

• Static stretches focusing on the chest and triceps

Questions:

Is that a solid routine? It seems like it isn't enough.

What is a good resource to find new routines or follow established routines of reputable professionals?

What would be a good idea to add?

How do you judge when you're doing too much or have too many excercises for a specific muscle group?

Thanks in advance!