New routine

Well I started a new routine this week that consists of the following.

Monday/Thursday

Wide Grip Lat pulldowns 3 sets
Narrow grip lat pulldowns 3 sets
Narrow grip seated rows 3 sets
Wide grip seated rows 3 sets

Incline Dumbbell curls 3 sets
Hammer curls 3 sets
Barbell Curls 3 sets

Cable Pushdowns 3 sets
One arm reverse curls 3 sets
Skull Crushers 3 sets

Tuesday/Friday

Bench Press 3 sets
Incline Bench 3 sets
Cable Crossovers 3 sets

Dumbbell Military Press 3 sets
Upward Rows 3 sets
Reverse Cable Crossover 3 sets

Barbell Shoulder Shrugs 3 sets

Wednesday

Set 1
20 reps squats
4-6 reps of leg extensions
20 reps of squats

Set 2
20 reps of squats
4-6 reps of leg curls
20 reps of squats

Set 3
20 reps of squats
6-10 reps of leg press
20 reps of squats

Seated calf raises 1 set of 75 - 100 reps as quickly as possible

My diet consists of 50%carbs 35% Protein 15% Fat
at about 4000 to 6000 calories per day.