5 days a week, 2 Hours, 23 weight machines on heavy weights 20 reps each, Yoga stretches for 15 minutes, 30 minutes of flat out cardio.
I think I can safely skip the “Three simple exercises”.
Wow. Did you keep that up in Israel?
“5 days a week, 2 Hours, 23 weight machines on heavy weights 20 reps each...”
If you can do 20 reps, five days a week, then the weights aren’t heavy. I highly recommend super-slow weight lifting. One set, 4 to 6 seconds a set, 10 seconds on the positive stroke and 10 seconds on the negative stroke. If you can do more than six reps with good form, then increase the weight. The goal is to achieve muscle failure at 4 reps. Also, if you do the super-slows correctly, then you will only need to weight train 1 to 2 times a week. My cycle is 3 to 4 sessions every two weeks. Here’s some reading material:
https://www.webmd.com/men/features/want-more-strength-slow-down
https://bodybuilding-wizard.com/superslow-strength-training/
https://www.verywellfit.com/lift-slow-get-fit-fast-3432626