here is my routine

[Darren1968]

Narkissos advised me to post my routine
So here is my training routine I do at the moment.
I work 12 hour shifts 8 till 8 & it takes me 90mins each way to get to work.the shifts are 4 days on 4 days off, so i try to train as much as possible on my days off work. I do my cardio at the same time as the weights as I have other things i need to do...like exercise/hunt my hawks & dogs.
Narkissos has already suggested doing my cardio after my weight sessions & i will change to that from now on.
I try to use as much weight as i can on each exercise so I am able to do the required reps at a push or to failure.

Any feed back or comments would be helpfull.

Day 1: Chest and Back
Cardio 40 mins on Cross trainer
Bench Press 5 sets x 8 reps
Incline Press 4 sets x 8 reps
Flyes 3sets x 10 reps
Wide Lat pulldowns to back 3 sets x 10 reps
Bent Over Dumbell Rows 4 sets x 10 reps
Close Grip Lat Pull Down to Chest(under grip) 5 sets x10 reps
Seated Rows 4 sets x 10 reps
Deadlifts 4 sets x 10 reps

Day 2: Shoulders and Arms
Cardio 40 mins on Cross trainer
Military Press 5 sets x 10 reps
Upright Rows 4 sets x 10 reps
Lateral Raises 4 x 10 reps
Bent Over Lateral 4 sets x 10 reps
Barbell Curls 4 sets x 10 reps
Hammer Curls 3 sets x 10 reps
Preacher Curls 3 sets x 10 reps
Tricep Kick Backs 3 sets x 15 reps
Lying Triceps Extension 3 sets x 10 reps
Push Down 3 sets x 10 reps
Shrugs 4 sets x 10 reps

Day 3: Legs
Cardio 40 mins on Cross trainer
Squats 5 sets x 10 reps
Leg Press 4 sets x 10 reps
Leg Extensions 4 sets x 10 reps
Leg Curls 5 sets x 10 reps
Standing Calf Raises 5 sets x 12 reps

Day 4
Cardio 40 mins on Cross trainer