Any suggestions ?

chest and calves:
incline hammer press 4x12
flat db press 4x12
incline db flyes 4x12
dips (lean forward) 4x12
decline press 4x12standing calf raises 4x15
seated calf raises 4x12

tricpes and biceps:
rope pushdown 4x12
strainght bar pushdown 4x12
close-grip bench press 4x12
dips 3x12
lying e-z bar ext. 4x12
one-arm reverse pushdown 4x12
seated db curls 4x12
barbell spider curls 4x12
db hammer curls 4x12
high pulley cable curls 4x12

quads:
leg ext. 4x30
squats 4x12
leg press 4x12-25
db walking lunges 3x15 (15 steps each leg)
leg press (feet close together) 4x12
leg ext. 3x15

hamstrings:
seated leg curls 4x12
lying leg curls 4x15
leg press (feet up high) 4x12
stiff-leg deadlift 4x12
lying one-leg leg curls 3x25

shoulders:
seated db lateral raises 4x12
seated hammer strength press 4x12
barbell front raises 4x12
behind back cable raises 4x12
reverse pec-dec flyes 4x15
seated db shrugs 4x12

back:
lat pulldown wide underhand grip 4x12
deadlifts 4x12-1
t-bar rows 4x12
incline one-arm db rows 4x12
bentover barbell rows 4x12
seated cable rows 3x15

***abs:
leg raises 4x15
kneeling cable crunched 4x50
do abs 2x's a week no more!!!

cardio:
walk on treadmill 30 min's every day (before bfast) except on quad day!!!