day 1BACKpull ups--1chin ups--drop thisdeadlifts--2bb rows--31 arm db rows--5cable rows--4day2CHEST AND BICEPSflat bb bench-- drop this,do DB bench--3incline DB bench--1flys--2pullover-- or bent over weighted dips--4barbell curl/ez bar curl--1alternating db curl--2preacher curl--3hammer curl--4day 3ABS AND 30-45 MINUTES OF CARDIOday 4LEGSsquats--2leg press/barbell lunges--3leg curl--4leg extension-- only as a warm up light weight--1standing calf --2seated calf raises--1day 5SHOULDERS AND TRICEPSrear military press-- drop this exercise bad on the shouldersfront military press--1lateral raises--2rear delt machine--3shrugs--4skull crushers--1dips--3bar press downs--2day 6 and 7ABS AND 30-45 MINUTES OF CARDIO
To be honest, I think you may want to put Deadlifts as the final movement for back, since it is pretty tiring on your lower back. Have you seen any results yet?
dorian yates used to do them last
why do you have set exercises for the week?You need to use different execises each week and in different orders.