Pedro!

thanks for the replies everyone, my height is 190cm (6ft 2/3), I have a fast metabolism hopefully it will slow down as i get older... my current work out is:

Monday:

Biceps - Olympic bar curl with 2.5kg then two sets with 5kg (bar weighs 20kg)
- Preacher curl 10kg then 12.5kg finally 15kg
- straight bar curl 15kg, 17.5kg finally 20kg

Chest - bench press - 15kg, 20kg finally 22.5kg
- incline bench - 5kg, 10kg finally 15kg
- decline bench - 15kg, 20kg finally 25kg
- close grip straight bar press - 17.5kg, 20kg finally 25kg

Shoulders - shoulder press machine - 25kg, 35kg finally 40/45kg
- wide grip pull downs - 35kg, 45kg finally 50kg
-close grip pull downs - (same weight as wide usually)

Wednesday:

- leg press - 60kg, 80kg finally 90kg (each side)
- seated leg raise - 25kg, 30kg finally 35/40kg
- reverse calf raise - 15kg, 20kg finally 25/30kg
- seated calf raise - 30kg, 45kg, 50kg
- standing raise - 35kg, 45kg, 55kg

fore-arms i only do one set with a straight bar curl, 15kg, 17.5kg finally 20kg

Friday:

Chest one set of normal bench press same weight as monday

Triceps - triceps pull downs machine 15kg,20kg twice
- dips across benches with weight weight discs on legs - 15kg, 20kg twice
- dips vertical (using bodyweight) 12, 10 finally 8

Back - lateral pull downs - 15kg, 20kg finally 25/30kg
- seated row - 35kg, 40kg 45/50kg
- bent over row with straight bar - 15kg, 17.5kg finally 20/25kg

Abs - set of sit-ups, leg raise until failure and medicine ball sit ups

Sorry if some of the exercises are unclear i can't remember the correct names for them all

I don't really have a specific diet that i follow, i try and eat as much as i can as i said i do have a high metabolism so i tend to get full up quickly, but hungry often...

for example today i had 2 bowls of bran flakes for breakfast with orange juice, dinner was only a set of sandwiches then a quick fix of beans on toast when i got home lol, tea i had spaghetti bolognese with mixed veg... now im having a smoothie i made throwing a fair bit of fruit and small amount of yogurt in with...

I am still quite novice about understanding workouts and dietary as i have been told conflicting things buy different people about what to do, and i know everyones body is different... however although i struggle with some of the weights i don't really feel it the next day, especially with arms....