craig@ms

Hi Stanley, Major overkill on some exercises there!!!!

I would try and change to a more compound routine and lower the sets/reps but increase the weight!!!

chest:
BB press 3 x 8
Incline DB press 3 x 9
Cables or flat DB fly's 3 x 12-15 (stretching/shaping exersise to finish)

Back:
DLifts 3 x 8
Seated rows 3 x 8
Chins 3 x 8-10

Shoulders:
Standing BB press 3 x 8
Seated DB press 3 x 8
Laterals 3 x 12

Legs:
Squats 3 x 8-10
Lunges 3 x 8-10
Calf raises 3 x 12

Arms:
BB curls 3 x 8-10
DB curls or hammers 3 x 8-10
Pushdowns 3 x 8-10
weighted dips 3 x 8

Abs:
Crucnhes 3 x 12
Leg raises 3 x 12

cheers