im working out 5 days a week split muscle groups and i train mid morning.
monday: chest & triceps
1. incline bench press 4 sets, pyramid from 12-6 reps
2. cable crossovers 4 sets 10-15 reps
3. incline dumbell press 4 sets 10-15 reps
4. skull crushes 4 sets 10-15 reps
5. bench dip machine 4 sets 10-15 reps
6. rope cable pressdowns 4 sets 10-15 reps
monday evening 1 hour run

tuesday: back & biceps
1. seated hammer lat machine ( i think its called ) 4 sets 10-15 reps
2. lat pull ups 4 sets 10-15 reps (with a spot)
3. seated cable row 4 sets 10-15 reps
4. lat pull downs 4 sets 10-15 reps
5. preacher arm curls 4 sets 10-15 reps
6. hammer curls 4 sets 10-15 reps

wednesday: shoulder & traps
1. single arm arny press 4 sets 10-15 reps
2. behind the neck barbell press 4 sets 10-15 reps
3. laterall raises 4 sets 10-15 reps
4. seated laterall raise machine 4 sets 10-15 reps
5. dumbell shrugs 4 sets 10-15 reps
6. cable shrugs 4 sets 10-15 reps
wednesday evening 1 hour run

thursday: legs
1. hack squat machine ( i think its the name) 4 sets 10-15 reps
2. leg press 4 sets 10-15 reps
3. calf raises 4 sets 10-15 reps
4. quad raises 4 sets 10-15 reps

friday: tricep & bicep & forearms
tricep
1. bench dip machine 4 sets 8-10 reps
2. dumbell skull crushes 4 sets 8-10 reps
3. single arm cable pressdown 4 sets 8-10 reps
bicep
1. dumbell curls 4 sets 8-10 reps
2. 21s close grip barbell curl 4 sets 8-10 reps
3. single arm cable curls 4 sets 8-10 reps
forearms
1. forearm wrist curls (dumbell) 4 sets 8-10 reps
2. forearm wrist revers curls ( barbell) 8-10 reps
friday eveing 1 hour run

i do abs every other day. my goal is to drop bodyfat as i am on a new strict diet plan, but also maintain and add lean muscle. what do you guys think ??