I think you still need more volume bro, especially since you are only hitting up your body parts once per week...They need a little more destruction layed upon them than what you are giving them now.
I'd add in another back exercise and also increase all the sets to at least 4 sets....
That would put you at around 20-24 sets total and you should be able to get that done still in under an hour
Also, I know your back is limited because of the injury, but back work should be centered around free-weights, cable work always should be secondary. I say this as I am noticing alot of cable work and no free weights. But again I am not sure though what effects your back and what doesnt
|