Need New 3 Day Intense All over Workout

[retired_CBR6_Kid]

Hi All i am looking to build mass muscle all over my body but i feel i am a little too old to make alot of changes but i am willing to give it my all, i ask you guys and gals for some tips and advice on a great workout routine that will make me lean in the shortest possible time scale. I am willing to put all the effort into my workouts possible as long as i dont get board doing them i.e. too long and i burn out. I would be grateful if anybody out there can make me up a great workout so i can try it and reap the benifits from it. I am curently on a 3 day workout doing on

Monday

Squats
Leg Curl
Seated Pully Row
Bench Press Smith Machine
Shrugs
Pushdowns on machine
preacher curl
wrist curl palms up
wrist curl palms down
standing calf raises
crunches
leg curls

Wednesday

Leg Press
Leg Curls
Bent Over Row SMith Machine
Pec Machine
Military Press
Tricep Kickbacks
Concentration Curls
Wrist Curl Palms Up
Wrist Curls Palms Down
Standing Calf Raises
Crunches
Leg Raises

Friday

Squats
Leg Curl
Seated Pully Row
Pec Machine & Chest Press
Shrugs
Pushdowns Machine
Concentration Curls
Wrist Curls Palms Up
Wrist Curls Palms Down
Standing Calf Raises
Crunches
Leg Raises


If Anybody can help me make my workout more benefitial in any way i would be really grateful.

Cheers
CBR6_Kid
AKA Tam