college football over, transition into USAF...help

[killaB]

I just graduated in december and ended 4 years of college football at a D1A school. The system we lifted in considered us to be idiots so we came in grabbed our sheet and just pounded out the weights and exercises on it. I just commisioned into the Airforce and have a pretty damn good gym here on base and am looking for advice on my program and best ways to get to where i want now that i have some money and some time. Stats wise i'm 5'9 210, BF 8.3%. been liftin for 7 years. Been natural my whole life and take creatine, glutamine, CLA, a meal replacement i drink in between breakfast and lunch and pro complex after i workout. I have redline but i cant get my shit together at work when i take it. Not looking to ever get into AS but want toget my bodyfat down , even if it means i have to lose some weight and get my traps and shoulders bigger. If i knew how to post pics i would. I have 18.5 arms and am satisfied with my chest so i am looking towards tailoring my program towards my shoulders and traps and getting cut up, esp my lower abs. I have good ab development in the top 4 but have that damn babyfat on my lower abs. below is my training split, would this do the trick and how would any of you recomenned splitting up the days because the person that wrote it for me was juicing and he worked out twice a day and could recover fast enough, i tried and just about shit myself and work only allows for once a day.

Shoulders
dumbell lateral raise
4 x 15, 12, 12, 10
Seated military press
5 x 12, 12, 10, 10, 8
Upright row
5x 15, 12, 10, 8, 6
Arnold press
4 x 15, 10, 8, 8
Reverse Fly
4 x 15, 12, 10, 10

Chest
Incline Bbell press
5 x 15, 12, 12, 10, 8
Incline dumbell flye
4 x 15, 12, 10, 8
flat bench d-bell press
4 x 12, 10, 8, 6
cable crossover
4 x 15, 12, 12, 10
dumbell pullover
4 x 15, 10, 10, 8

Back
Front pulldown
4 x 15, 12, 10, 10
T-bar row
4 x 10, 8, 8, 6
Deadlift
5 x 15, 10, 10, 10, 8
One arm d-bell row
4 x 12, ,12 , 10, 8
straight arm lat pulldown
5 x 15, 12, 12, 8, 6
Shrugs
5 x 20, 15, 15, 10, 10

Arms
triceps
pressdown
5 x 15, 12, 10, 8, 8
Skull crushers
3 x 15, 12, 10
overheard tri-extensions
4 x 15, 12, 10, 10
Kickbacks
4 x 12, 12, 10, 8
Weighted dip
4 x failure

biceps
standing bbell curls
5 x 12, 10, 10, 8, 6
incline d-bell curl
4 x 12, 10, 8, 8
one-arm d-bell preacher curl
4 x 15, 12, 10, 8
spider curls
4 x 10, 8, 8, 6
bbell wrist curl
4 x 15, 12, 10, 8
reverse grip preacher curl
4 x 20, 15, 12, 10

legs
extension
5 x 20, 15, 12, 10, 8
squat
5-7 x 15, 15, 12, 10, 8, 6, 6
leg pres
4 x 15, 12, 10, 10
hack squat
4 x 15, 10, 10, 8
leg curl
5 x 25, 15, 10, 10, 8
romanian deadlift
4 x 12, 12, 10, 10
good mornings
4 x 15, 10, 10, 8
dumbell lunge
5 x 15, 12, 12, 10, 10
one leg dumbell calf raise
4 x 25, 25, 25, 25
standing calf raise
5 x 20, 20, 20, 20,20
seated calf raise
4 x 25, 25, 25, 25

There it is. I would greatly appreciate any feedback, help, changes anyone can give me.

[chest6]

I'll start by saying that is overtraining at its finest. I would stick to 10-12 sets for big bodyparts and 6-8 for small.

[Flexor]

I'll start by saying that is overtraining at its finest. I would stick to 10-12 sets for big bodyparts and 6-8 for small.

^^^^^^ Yes

[killaB]

thats what i thought, again it was a program that was written for me and always kicks my ass and takes entirley too long. i am used to allpowerlifting and compound exercises so coming back to this is all a feeling out process. what should i cut out then to minmize sets?

[killaB]

the legs are split between two days, hamstrings and quads so tha tis all not done in the same workout

[doby48]

Check out Flexors post at SPLITS - Check these routines before posting for some splits that might give you an idea of what to cut out. I also do quads and hams on different days. On hams day I workout my lower back as well and avoid the lower back on back days. My split is Route 9 on that site. The exercises I do aren't exactly the ones listed but still gives you an idea of if you want to keep quads and hams seperate still.