How's this workout looking?

[POPS]

Age:22
Height:5'9"
Weight:215
BF% 17-19%
Goalrop to 13% BF by March 09 but maintain muscle(put more muscle on if i can)
Supplements:L-glutamine, BCAA, N.O.x, isopure whey, fish oil, multivitamin.

My diet is pretty much on key. I just wanna see if this workout is doing my goal justice.

Sunday:Chest/abs
-dumbell pec flys on bench-15 reps
[I]superset[I] 3 sets
-dumbell press on bench-10 reps
-Decline dumbell press(heavy) 8-10 reps 4 sets
-cable crossovers 12-15 reps 4 sets (sometimes i'll superset with pushups)
-Dips 15-20 reps, 4 sets
-crunches 50 reps, 2 sets
-Floor wipers 25 reps, 2 sets(these are frikin hard!!!)

Monday:Legs
-Squat 15 reps medium weight
superset 4 sets
-Squat 10 reps heavy weight
-seated leg curls 12 reps 4 sets
-leg press 100 reps 1 set
-weighted step ups 30 reps(15 each leg) 3 sets
-box jumps 30 reps 2 sets

Tuesday:Back/tri
-wide grip pullups 10 reps
superset 3 sets
-seated pulley rows 12 reps
-Deadlifts(heavy) 8-10 reps 4 sets
-Lat pulldown 12 reps
superset 3 sets
-bentover rows with barbell 10 reps
-tricep pushdowns 12 reps 4 sets
-skull crushers 10 reps
superset 3 sets
-ez bar pullovers10 reps and close grip bench 10 reps
-Rope pulldowns 10-12 reps 4 sets

Wednesday:Shoulders/traps
-Military press w/dumbell 10-12 reps 4 sets
-Lateral raises 15 reps 3 sets
-dumbell upright rows 10 reps
superset 3 sets
-behind the head shoulder press w/bb 10reps
-shrugs(heavy) 20 reps 4 sets

Thurday:Biceps/Calves
-Standing BB curls(heavy w/back against wall) 12 reps 4 sets
-Alt dumbell hammer curls 20 reps(10 each arm)
superset 3 sets
-preacher curl 8 reps
-Alt dumbell curls 20 reps
superset 3 sets
-chin-ups 10 reps
-Standing calf raises(light) 15 reps
superset 4 sets
-Standing calf raises(heavy) 10reps
-Seated calf raises 20reps regular, 20 reps pidgeon toed, 20 reps wide

Friday-Saturday: Rest

I do HIIT cardio after weight training. Usually 2 mins intense 1 min rest or 1 min intense 30 sec rest for a total of 25 minutes. Then i'll do low intensity cardio(65%hr) for about 35 minutes.

I'll switch it up every couple of weeks but still the same guidelines.

How much time do you spend in the gym on avg?

It seems a lot to me. More doesnt mean better......jmo......

You do HIIT pwo for how many days? Or do you alternate from HIIT to l.i. cardio switching day to day?

Also, you should post up your diet. It made a huge differnece for me. I had no idea how much I was doing wrong!