I was wondering if I could get some advice on my current exercise routine that I do. If I should add here or subtract there. Any feedback is welcome. 
Monday:
Cardio - 10 minutes (Bike, Elliptical, or Treadmill)
Bench Press Flat - 15 (low weight), 12, 12
Bench Press Incline - 12, 12, 12
Shoulder Press - 12, 12, 12
Tricep Rope - 12, 12, 12
Shoulder Press w/cable (low weight) 12, 12, 12
Dips w/assist 12, 12, 12 (no assist)
L Hang 10, 10, Failure
Cardio - 20-30 minutes (Bike, Elliptical, or Treadmill)
Stretch
Tuesday:
Cardio - 10 minutes (Bike, Elliptical, or Treadmill)
Lat Lay Down - 15 (low weight), 15, 15
Row w/alternate grip - 12, 12, 12
Bicep Curl (started replacing with 21's) - 12, 12, 12
Lateral Curl w/cable - 12, 12, 12
Pull Up w/assist - 12, 12, 12
Ball Crunches (ss) 60, 30, 15
L Hang Pulse (ss) 20 sec, 20 sec, 20 sec
Cardio - 20-30 minutes (Bike, Elliptical, or Treadmill)
Stretch
Wednesday:
Cardio - 10 minutes (Bike, Elliptical, or Treadmill)
Leg Extension - 20 (low weight)
Leg Curl - 20 (low weight)
Leg Press - 15 (low weight), 12, 12
Calf Raise - 20, 20, Failure
Hip Abduction - 12, 12, 12
Hip Adduction - 12, 12, 12
Leg Extension - 15, 12, 15
Leg Curl - 15, 12, 12
Cardio - 20-30 minutes (Bike, Elliptical, or Treadmill)
Stretch
Thursday:
OFF FROM GYM
Tae Kwon Do Class
Friday:
Cardio - 10 minutes (Bike, Elliptical, or Treadmill)
Bench Press Flat - 15 (low weight), 12, 12
Bench Press Incline - 12, 12, 12
Shoulder Press - 12, 12, 12
Tricep Rope - 12, 12, 12
Shoulder Press w/cable (low weight) 12, 12, 12
Dips 12, 12, 12
L Hang 10, 10, Failure
Cardio - 20-30 minutes (Bike, Elliptical, or Treadmill)
Stretch
Saturday:
Cardio - 10 minutes (Bike, Elliptical, or Treadmill)
Lat Lay Down - 15 (low weight), 15, 15
Row w/alternate grip - 12, 12, 12
Bicep Curl (started replacing with 21's) - 12, 12, 12
Lateral Curl w/cable - 12, 12, 12
Pull Up w/assist - 12, 12, 12
Ball Crunches (ss) 60, 30, 15
L Hang Pulse (ss) 20 sec, 20 sec, 20 sec
Cardio - 20-30 minutes (Bike, Elliptical, or Treadmill)
Stretch
Sunday:
Cardio - 30 minutes (Bike, Elliptical, or Treadmill)
Abs - 10 minutes (Ball Crunches, Hangs, Ab Machine)
Cardio - 30 minutes (Bike, Elliptical, or Treadmill)
Stretch
*I mix up the ab exercises quite a bit but I figured I would list the basic of what I do. Time isn't too much of an issue so adding anything wouldn't be bad at all.
Monday:
Cardio - 10 minutes (Bike, Elliptical, or Treadmill)
Bench Press Flat - 15 (low weight), 12, 12
Bench Press Incline - 12, 12, 12
Shoulder Press - 12, 12, 12
Tricep Rope - 12, 12, 12
Shoulder Press w/cable (low weight) 12, 12, 12
Dips w/assist 12, 12, 12 (no assist)
L Hang 10, 10, Failure
Cardio - 20-30 minutes (Bike, Elliptical, or Treadmill)
Stretch
Tuesday:
Cardio - 10 minutes (Bike, Elliptical, or Treadmill)
Lat Lay Down - 15 (low weight), 15, 15
Row w/alternate grip - 12, 12, 12
Bicep Curl (started replacing with 21's) - 12, 12, 12
Lateral Curl w/cable - 12, 12, 12
Pull Up w/assist - 12, 12, 12
Ball Crunches (ss) 60, 30, 15
L Hang Pulse (ss) 20 sec, 20 sec, 20 sec
Cardio - 20-30 minutes (Bike, Elliptical, or Treadmill)
Stretch
Wednesday:
Cardio - 10 minutes (Bike, Elliptical, or Treadmill)
Leg Extension - 20 (low weight)
Leg Curl - 20 (low weight)
Leg Press - 15 (low weight), 12, 12
Calf Raise - 20, 20, Failure
Hip Abduction - 12, 12, 12
Hip Adduction - 12, 12, 12
Leg Extension - 15, 12, 15
Leg Curl - 15, 12, 12
Cardio - 20-30 minutes (Bike, Elliptical, or Treadmill)
Stretch
Thursday:
OFF FROM GYM
Tae Kwon Do Class
Friday:
Cardio - 10 minutes (Bike, Elliptical, or Treadmill)
Bench Press Flat - 15 (low weight), 12, 12
Bench Press Incline - 12, 12, 12
Shoulder Press - 12, 12, 12
Tricep Rope - 12, 12, 12
Shoulder Press w/cable (low weight) 12, 12, 12
Dips 12, 12, 12
L Hang 10, 10, Failure
Cardio - 20-30 minutes (Bike, Elliptical, or Treadmill)
Stretch
Saturday:
Cardio - 10 minutes (Bike, Elliptical, or Treadmill)
Lat Lay Down - 15 (low weight), 15, 15
Row w/alternate grip - 12, 12, 12
Bicep Curl (started replacing with 21's) - 12, 12, 12
Lateral Curl w/cable - 12, 12, 12
Pull Up w/assist - 12, 12, 12
Ball Crunches (ss) 60, 30, 15
L Hang Pulse (ss) 20 sec, 20 sec, 20 sec
Cardio - 20-30 minutes (Bike, Elliptical, or Treadmill)
Stretch
Sunday:
Cardio - 30 minutes (Bike, Elliptical, or Treadmill)
Abs - 10 minutes (Ball Crunches, Hangs, Ab Machine)
Cardio - 30 minutes (Bike, Elliptical, or Treadmill)
Stretch
*I mix up the ab exercises quite a bit but I figured I would list the basic of what I do. Time isn't too much of an issue so adding anything wouldn't be bad at all.
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