Day 1

Arms, abs Chest, Back.. Arms, abs Chest, Back..
Curls 3x10 of 25lbs 3x10 of 25lbs
Triceps 3x10 of 35lbs 3x10 of 35lbs
Pull Bar 3x10 of 70lbs 3x10 of 70lbs
Rope Pull 3x10 of 40lbs 3x10 of 40lbs

Curl bar 3x10 of 30lbs 3x10 of 30lbs
Tricep Extension 3x10 of 15lbs 3x10 of 15lbs
Free weight up 3x10 of 20lbs
Leg press 3x10 of 250lbs 3x10 of 250lbs 3x10 of 250lbs 3x10 of 250lbs
Seat Leg Curl 3x10 of 80 lbs 3x10 of 80 lbs 3x10 of 80 lbs 3x10 of 80 lbs

Day 2


Chest press 3x10 of 180lbs 3x10 of 180lbs
Bench press 3x8 of 115lbs 3x8 of 115lbs
Lat Pull 3x10 of 110lbs 3x10 of 110lbs
45 degree row 3x10 of 110lbs 3x10 of 110lbs

Arm extension 3x10 of 105bs 3x10 of 105bs
High Upper row 3x10 of 3x10 of
Lateral Raises 3x10 of 15lbs 3x10 of 15lbs
Upper row 3x10 of 140lbs 3x10 of 140lbs

Leg press 3x10 of 250lbs 3x10 of 250lbs 3x10 of 250lbs 3x10 of 250lbs
Seat Leg Curl 3x10 of 80 lbs 3x10 of 80 lbs 3x10 of 80 lbs 3x10 of 80 lbs


This is my new workout. I think it looks pretty good, but any suggestions are welcome. I think I want one more tricep and bicep exercise, but i really cannot think of any. Thanks guys...

Is that all in one day???? if so that is pretty crazyi think, if I'm not mistaken you are way overtraining there. You should split those up into
day 1-back/biceps
day 2- legs + abs
day 3-chest/tri
day 4-Off
Repeat
Or something along those lines.

Sorry it didnt copy over right, but i fixed it...