My stats: 5'10" 157lbs, 8-9% bodyfat. 24 years old.

My old Regime

Monday: Shoulders, Traps, Abs, Cardio
Tuesday: Legs, Calves, Cardio
Wednesday: Chest, Abs, Cardio
Thursday: Back, Cardio
Friday: Arms, Abs, Cardio
Saturday: Cardio
Sunday: Rest

My goal is to gain 10 more lbs of lean mass while staying at this leanness. I do not want to be huge, I like to remain slim but pack on some more muscle.

I have some what of a hectic schedule but I try to eat really clean, My diet mostly consist of egg whites, Oatmeal, Alot of organic Fruits, Veggies, Brown rice, Chicken, Salmon, Whole Wheat bread, and I like to have 1 cheat meal a week I try to eat every 3 hours, and if I can't due to work, I usually eat a protein bar, but I'm thinking of buying cans of tuna and just downing them with some water and mustard.

My New Workout Regime (Please Critique)

Monday: Quads, Hams, Abs, Cardio

BB Squat 4x (15, 10, 8, 6)
Hamstring Curls 4x (15, 10, 8, 6)
Leg Extension 4x (15, 10, 8, 6)
Individual Hamstring Curls 4x (15, 10, 8, 6)

Hanging Leg raises 3x (12x3)
Obliques 3x (12x3)
Medicine Ball sit up (12x3)
Reverse Sit ups (12x3)

Cardio 45minutes on 12 incline at 3.4 speed.

Tuesday: Chest.

Incline Dumbell press 4x (10, 8, 6, 4)
Flat Dumbell press 4x (10, 8, 6, 4)
Decline Smithbar 4x (10, 8, 6, 4)
Pec Dec or Flies 4x (12, 8, 6, 6)

Wednesday: Abs(same as my other ab exercises) and Cardio Only, Bicycle 45 minutes

Thursday: Back and Calves

Deadlift (I will start this week, I havn't done it in a while due to poor form, so I will start off light) 4x (12, 10, 8, 6)
Wide Grip Pull ups: (4x10)
T bar? (an exercise you bend over and pull the grip close to your chest
4x (12, 8, 6, 6)
Close Grip pull down, 4x (12, 8, 6, 4)
A machine (Sorry again, I do not have an idea what this is called but it works on your lats by pulling 2 handles from above your head) 4x (10, 8, 6, 4)

3 sets of sitting down calf raises and standing up both 15 reps each.

Friday: Shoulders, Traps, And Cardio

Military press 4x (15, 12, 8, 6)
Front Raises 4x (15, 12, 10, 10)
Side Raises 4x (15, 12, 10, 10)
Rear Delt Machine 4x (15, 12, 10, 10)

Traps 4x (15, 12, 10, 10)

Cardio Eliptical 45 minutes


Saturday: Rest

Sunday: Arms and Cardio

Cable rope pulldown : 4x (15, 12, 10, 8)
Skull Crushers: 4x (12, 10, 8, 6)
Cable isolation: 4x (12, 10, 10, 10)
Weighted Dips: 3x (12, 10, 8)

Cable Barbell Curls: 4x (15, 12, 10, 8)
Barbell Curls: 3x (10, 8, 6)
Hammer Curls: 3x (12, 10, 10)

Cardio: Incline walk 12, speed 3.4 for 45 minutes

Am I over training? Any Critique will be greatly appreciated.