my workout

mostly all at 3x10 and 15 min of cardio exept on leg day i am 6foot and 190lbs

monday chest
1 incline db press
2 incline flys
3 flat bar bench
4 flat db bench
5 flat flys
6 decline press db

tuesday back
1 lat pulls
2 behind the head pull downs
3 db rows
4 deads
5 pullups

wednesday shoulders
1 military press
2 side raise
3 front raise
4 db press
5 something for rear shoulder

thursday arms bi's and tri's
1 bar curls
2 db curls
3 hammer curls
4 cable curls
5 skull crushers
6 rope pushdown
7 dips
8 close grip bench

friday legs
1 squats
2 lungs
3 sled press
4 calves on sled
5 seated leg curls
6 leg extenstion 

sat abs try to get to the gym

sun off

wow.. LOTS of exercises.    quite a few good ones too.  however.. i feel that alot of what you're doing is un-necessary, and that you'd get more gains from what you're doing if you'd try an isolation split workout regime.   you can still do your isolations, but  instead of doing just 1 muscle group a day.. you'd be doing 2.

such as this  Monday = legs/shoulders
Tuesday = Back / Biceps
Wednesday = Chest / triceps

props for having lots of good compound lifts in your routine though.  but it's overkill IMO.  you're wasting your time somewhat and could get more out of a split routine.

*and i know this was a typo.. but on leg day, for 2... you put lungs, and it made me laugh.

My name is FOX.... and I approve this message.

Too many exercises

How long have you been training? are you on AAS?

Unless you are on an elite level of training, it's recommended not to do more than 12 sets total per muscle group, and as a general rule no more than 9 sets for small muscles (triceps, biceps, traps, etc)

Squat max - 275lbs  30/07/09
Bench max - ¿?
Front Squats(atg)- ¿?