Well here is what my routine is looking like, please bear in mind I have only just made this and am open to criticism as wells as praise
Mon:
Chest:
Incline/Decline Bench press
Dumbell Flys
Pec Deck
Shoulders:
Machine Shoulder Press
Lateral Raise
Dumbell Shoulder Raise
Tues
Quads:
Squats
Leg Extentions
Hamstrings:
Leg Curl
Calves:
Standing Calf Raises
45 mins cardio
Wednesday
45 mins Cardio
Thursday:
Back:
Hyperextensions (warmup)
Deadlifts
Dumbell Bent over row
Triceps
Lying dumbell Tricep extentions
Tricep Extentions
Biceps
Preacher Curls
Dumbell Curls
Abs
Horizontal Leg raises
Hover
Friday
Taekwon-do
Saturday: Taekwon-do
Sunday Off
Today went to gym, did upper body and here are the weights I was working at, I hope they are not too weak lol
Chest:
Incline Bench Press: 50kg 3x10
Pec Deck 25kg 3x10
Dumbell Flys 7 kg (cool down)
Shoulders:
Machine Shoulder Press 22.5kg 3x10
Lateral Raise: 14kg (combined weight)
Dumbell Shoulder Raise 14kg (combined weight)