Yeah don't run before lifing weights. And don't stretch either. Warm up.

I take it you have limited access to equipment. What do you have available? You need back work

Something like: rows and pullups (and of course deadlifts).

You don't need all the isolations. Pullups and rows will suffice for biceps for now and shoulder press and bench press will work the tris. You can do dips of course for an alternate press.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.