college football over, transition into USAF...help

[killaB]

I just graduated in december and ended 4 years of college football at a D1A school. The system we lifted in considered us to be idiots so we came in grabbed our sheet and just pounded out the weights and exercises on it. I just commisioned into the Airforce and have a pretty damn good gym here on base and am looking for advice on my program and best ways to get to where i want now that i have some money and some time. Stats wise i'm 5'9 210, BF 8.3%. been liftin for 7 years. Been natural my whole life and take creatine, glutamine, CLA, a meal replacement i drink in between breakfast and lunch and pro complex after i workout. I have redline but i cant get my shit together at work when i take it. Not looking to ever get into AS but want toget my bodyfat down , even if it means i have to lose some weight and get my traps and shoulders bigger. If i knew how to post pics i would. I have 18.5 arms and am satisfied with my chest so i am looking towards tailoring my program towards my shoulders and traps and getting cut up, esp my lower abs. I have good ab development in the top 4 but have that damn babyfat on my lower abs. below is my training split, would this do the trick and how would any of you recomenned splitting up the days because the person that wrote it for me was juicing and he worked out twice a day and could recover fast enough, i tried and just about shit myself and work only allows for once a day.

Shoulders
dumbell lateral raise
4 x 15, 12, 12, 10
Seated military press
5 x 12, 12, 10, 10, 8
Upright row
5x 15, 12, 10, 8, 6
Arnold press
4 x 15, 10, 8, 8
Reverse Fly
4 x 15, 12, 10, 10

Chest
Incline Bbell press
5 x 15, 12, 12, 10, 8
Incline dumbell flye
4 x 15, 12, 10, 8
flat bench d-bell press
4 x 12, 10, 8, 6
cable crossover
4 x 15, 12, 12, 10
dumbell pullover
4 x 15, 10, 10, 8

Back
Front pulldown
4 x 15, 12, 10, 10
T-bar row
4 x 10, 8, 8, 6
Deadlift
5 x 15, 10, 10, 10, 8
One arm d-bell row
4 x 12, ,12 , 10, 8
straight arm lat pulldown
5 x 15, 12, 12, 8, 6
Shrugs
5 x 20, 15, 15, 10, 10

Arms
triceps
pressdown
5 x 15, 12, 10, 8, 8
Skull crushers
3 x 15, 12, 10
overheard tri-extensions
4 x 15, 12, 10, 10
Kickbacks
4 x 12, 12, 10, 8
Weighted dip
4 x failure

biceps
standing bbell curls
5 x 12, 10, 10, 8, 6
incline d-bell curl
4 x 12, 10, 8, 8
one-arm d-bell preacher curl
4 x 15, 12, 10, 8
spider curls
4 x 10, 8, 8, 6
bbell wrist curl
4 x 15, 12, 10, 8
reverse grip preacher curl
4 x 20, 15, 12, 10

legs
extension
5 x 20, 15, 12, 10, 8
squat
5-7 x 15, 15, 12, 10, 8, 6, 6
leg pres
4 x 15, 12, 10, 10
hack squat
4 x 15, 10, 10, 8
leg curl
5 x 25, 15, 10, 10, 8
romanian deadlift
4 x 12, 12, 10, 10
good mornings
4 x 15, 10, 10, 8
dumbell lunge
5 x 15, 12, 12, 10, 10
one leg dumbell calf raise
4 x 25, 25, 25, 25
standing calf raise
5 x 20, 20, 20, 20,20
seated calf raise
4 x 25, 25, 25, 25

There it is. I would greatly appreciate any feedback, help, changes anyone can give me.

[up2itt2003]

I cant say shit about your program but I can say THANKS for doing for this Country what other will not.

[killaB]

appreciate it bro, i come from a long line of military, except i was the only one smart enough to get up into the air instead of running around on the ground gettin shot at

[aspengc8]

If you dont mind me asking KillaB, why go into the USAF after you acquired a 4-year degree?

[killaB]

they paid for college, gave me $4800 a year while i was in school as a stipend for whatever you want to spend it on, and i came in as an officer and have to give four years which means im not sittin on my ass at home with no money and stuck in the trap of going home if i couldnt get an offfer. 2nd lt pay is just over $45,000 promoted to 1Lt in 2 years at $53,000 and 4 years to captain at just over 60 so it not too bad of a deal if u can deal with the military. looks great on a resume when you get out too. full benefits, nice gyms i cant complain