Originally Posted by Powrlftr
I think he needs to tell us how long he has been training like this, and what his goals are.
There's alot of things wrong with that workout he posted. I don't like the sheer volume of it, and he is doing too many bs exercises. I think the rep ranges he posted suck, and I think he should cut down the number of exercises and increase the number of sets on the basics. Like you guys pointed out, the split is all wrong. Do close grip bench presses for your tri's and then one other exercise. Lose the flys, and pyramid up to sets of 3 for the bench. Do pull ups and lose the pulldowns, and increase the number of sets. If you need to do weighted pull ups. You can do your shoulders, bi's and tri's on the same day, and on day 2 do deadlifts. Do your squats heavy and pyramid up to your working weight then do 4x3.
I looked at your profile and I would recommend a low volume, heavy weight program with 3-5 min rest times. Eat like a pig and you should put on weight and gain strength.
When you get a good strength base then you can add volume and/or intensity.