Monday: Chest
Flat bench
Incline db press
Pec Deck
Db flyes
Cable Crossover
Decline db press to be added later
Looks okay. Personally, I probably wouldn't have 3 inner-chest exercises - but otherwise it looks alright.
Oh, with cable-cross - PLEASE make sure your form is correct. Nearly everyone at my gym doe this exercise, yet I have only seen about 3 people do it correctly. Keep your chest out during the movement. If you have to roll your shoulders forward it is too heavy.
Back
Lying T-bar row
Seated cable row
Middle back shrug
Not bad. Probably a bit too much emphasis on the middle of the back though. I hadn't heard of middle back shrugs before, but since looking at a picture - your prob wouldnt need to do both them and the lying t-bar rows - they look quite similar. Since you want big shoulders, you probably desire a wide back too. I would probably replace one of those mentioned exercises with pull-ups. Also, I still can't see deadlifts there
. If you don't want to do deadlifts just yet (especially since you will need someone to show you good form), do some hyperextensions.
Tuesday: Shoulders
Arnold db press
Pull down
Upright row
Front cable raise
Lying delt raise
What is a pulldown that works the shoulders? I only know of those that work your lats.
Wednesday: Legs
Squat
Leg press
Leg extension
Back again
Why are you going to do back again?
What about your hamstrings and calves??
Thursday: arms
Db alt curl (will switch to bb later - in the meantime db builds more core strength by making me balance)
Db alt hammer
Tricep pushdown
Drag curl
Tate press (did this today seemed to work well but possibly overstress my elbows - so may switch it for something else)
Palm up bb wrist curl
Tricep Extension
Chin-ups (to failure)
For variety I'll swap the drag curl for one arm preacher curls every couple of weeks
Chin-ups work the back, so if you're already doing back twice, you may want to exclude that exercise.
Palm-up wrist curls work the flexors, what about your extensors (the other side of the forearm)?
Saturday: Bodyweight and Lower Back
Pushups
Sit ups
Chin ups
Squats (un weighted)
Superman
Bent rows
I reckon this is a wasted day. i would do cardio and abs instead.
Now I just need to write a new diet with more carbs - I'm getting shit loads of protein but not enough carbs especially in the mornings.
Porridge.