ah never mind, yours is about the same thing as what i was doing when i started lifting again about a year ago. mine's changed since but this is the routine i found on line and used for about 3 months or so.

Day one: Back, shoulders, and abs

Back

Lat machine pull downs:

Warm up: 20 repetitions

Set one: 1 x 12 repetitions

Set two: 1 x 10 repetitions

Set three: 1 x 8 repetitions

Barbell bent over rowing:

Set one: 1 x 12 repetitions

Set two: 1 x 10 repetitions

Set three: 1 x 8 repetitions

Low pulley cable rowing:

Set one: 1 x 12 repetitions

Set two: 1 x 10 repetitions

Set three: 1 x 8 to 10 repetitions

Shrugs:

Set one: 1 x 12 to 15 repetitions

Set two: 1 x 12 reps

Set three: 1 x 10 reps

Shoulders

Press behind the neck:

Set one: 1 x 12 repetitions

Set two: 1 x 10 reps

Set three: 1 x 8 reps

Set four: 1 x 6 to 8 reps

Seated dumbbell press:

Set one: 1 x 10 repetitions

Set two: 1 x 8 repetitions

Set three: 1 x 8 repetitions

Side lateral raises:

Set one: 1 x 12 to 15 repetitions

Set two: 1 x 12 to 15 repetitions

Set three: 1 x 12 to 15 repetitions

Abs

Crunches:

Set one: 1 x 20 repetitions

Set two: 1 x 20 repetitions

Set three: 1 x 20 repetitions

Set four: 1 x 20 repetitions

Day three: Quadriceps, hamstrings, and calves

Quadriceps

Leg extensions:

Warm up: 20 repetitions

Set one: 1 x 15 repetitions

Set two: 1 x 12 repetitions

Set three: 1 x 12 repetitions

Squats:

Set one: 1 x 12 repetitions

Set two: 1 x 10 repetitions

Set three: 1 x 8 repetitions

Set three: 1 x 6 to 8 repetitions

Leg press:

Set one: 1 x 12 repetitions

Set two: 1 x 10 repetitions

Set three: 1 x 8 repetitions

Set four: 1 x 8 repetitions

Hamstrings

Stiff legged dead lifts:

Warm up: 15 repetitions

Set one: 1 x 12 repetitions

Set two: 1 x 12 repetitions

Set three: 1 x 10 repetitions

Lying leg curl:

Set one: 1 x 12 repetitions

Set two: 1 x 10 repetitions

Set three: 1 x 8 repetitions

Set four: 1 x 6 to 8 repetitions

Set five: 1 x 12 repetitions*

Calves

Standing calf raises:

Warm up: 20 repetitions

Set one: 1 x 20 repetitions

Set two: 1 x 20 repetitions

Set three: 1 x 20 repetitions

Seated calf raises:

Warm up: 20 repetitions

Set one: 1 x 15 repetitions

Set two: 1 x 15 repetitions

Set three: 1 x 15 repetitions

Day five: Chest, biceps, triceps, and abs

Chest

Bench press:

Set one: 1 x 12 repetitions

Set two: 1 x 10 repetitions

Set three: 1 x 8 repetitions

Set four: 1 x 6 repetitions

Incline bench press:

Set one: 1 x 12 repetitions

Set two: 1 x 10 repetitions

Set three: 1 x 8 repetitions

Set four: 1 x 6 to 8 repetitions

Decline bench press:

Set one: 1 x 12 repetitions

Set two: 1 x 10 repetitions

Set three: 1 x 8 repetitions

Set four: 1 x 6 to 8 repetitions

Flat bench dumbbell fly:

Set one: 12 repetitions

Set two: 1 x 12 repetitions

Set three: 1 x 12 repetitions

Biceps

Standing barbell curls:

Warm up: 20 repetitions

Set one: 1 x 10 to 12 repetitions

Set two: 1 x 10 repetitions

Set three: 1 x 8 repetitions

Set four: 1 x 6 to 8 repetitions

Preacher curl:

Warm up: 15 repetitions

Set one: 1 x 12 repetitions

Set two: 1 x 10 repetitions

Set three: 1 x 10 repetitions

Triceps

Close grip bench press:

Warm up: 15 repetitions

Set one: 1 x 12 repetitions

Set two: 1 x 10 repetitions

Set three: 1 x 8 repetitions

Set four: 1 x 6 to 8 repetitions

Standing cable press downs:

Set one: 1 x 12 repetitions

Set two: 1 x 10 repetitions

Set three: 1 x 8 repetitions

Set four: 1 x 8 repetitions

Abs Crunches:

Set one: 1 x 20 repetitions

Set two: 1 x 20 repetitions

Set three: 1 x 20 repetitions

Set four: 1 x 20 repetitions

i was REALLY fat so i've been spending alot of time on abs, crunches and situps i want that 6 pack before i die. and every workout began with 45 minutes on the bike.