4 Year break, please evaluate goals and workout

[MuscleHead320lb]

I have returned to the gym after a 4 year break. My laziness and work schedule had kept me from the gym on a regular basis. Now I have returned to college and have a set schedule and time to workout.

My current stats are:

29 yo
6'5 lb
326lb
26% BF

One month back in the gym. I have a previous rotator cuff injury. Nothing major, no tears but gives me problems every now and then. Just something I have to work around.

I am working out currently on M,W,F

Mondays : Back and Biceps
Wednesdays : Chest and Triceps
Fridays : Legs and Shoulders

I do currently only do 20-30 min of cardio on those days and some light ab work.

I want to increase my cardio to 45-60 mins and increase my ab workouts.

This is my current workout, please critique it for me. My short term goals are to increase strength and mass, as well as lean down to 18% BF.

Chest:
Flat bench 3 sets of 10
incline bench 3 sets of 10
cable flys 3 sets of 10
close grip bench press 3 sets of 10 (every other week)
dumbbell pullovers 3 sets of 10 (every other week)

Triceps:
Overhead dumbbell extensions 3 sets of 10
cable push downs 3 sets of 10
one arm cable pull downs 3 sets of 10

Back:
Lat Pulldowns 3 sets of 10
T-bar rows or seated cable rows 3 sets of 10
Stiff leg deadlift (Barbell or Dumbbells) 3 sets of 10

Biceps:
Barbell Curl 3 sets of 10
Preacher Curl 3 sets of 10
Concentration Curls 3 sets of 10 (Every other week)
Hammer curls 3 sets of 10 (Every other week)

Legs:
Squat 3 sets of 10
Hack squat 3 sets of 10
Leg extension 3 sets of 10
Leg curls 3 sets of 10
calf press 3 sets of 10
ab-ductors 3 sets of 10
ad-ductors 3 sets of 10

Shoulders:
Military Press 3 sets of 10
Lateral raises 3 sets of 10
shrugs 3 sets of 10

[ghostdog128]

My first reaction when I see your workout schedule is it's way too much. You don't need all those exercises, it looks like something out of a BB magazine. If you're goals are to reduce BF and gain mass/strength at the same time you're going to have a hard time. Not saying it can't be done but they don't usually go hand in hand. I'm going through the same thing right now, trying to drop my BF down.

I'm a fan of simplicity when it comes to lifting and dieting. I don't believe in hitting muscle groups once a week, I think more frequency is needed for both the natural and enhanced athlete. If it was me as far as workouts go I would do an A and B routine or some type of 5x5 program. Either EOD or Mon-Wed-Fri. Remember simplier is always better, but not always easier. People make this lifting thing to complicated. Here's what I do now.

A
Bench
Dips
Military press
Calves/hamstrings- alternate every other workout

B
Squats
Rows/deads- again alternate EOW
Chins
curls/forearms-alternated

As far as reps/sets, play around with what works for you. I do 3x12, 4x8, 5x5, 3x3 each for two weeks at a time with a deload every 8th week for two weeks. Stick with those exercises basic compounds and drop the fluff ones. Crank them out week after week, watch your diet and get plenty of sleep you will reach your goals.

Edit: I forgot to give some input on diet, I'm not the best for advice on that as I've been a powerlifter for years and let myself get pretty fat. You also don't need direct trap work, pulling heavy deads will bring your traps up very quick. Same with curls, they get hit hard by chins so once a week is good for them, dips along with the pressing movements will make your tri's swole.