What do you think?

[ryan]

Monday
Squat- 3 working sets of 8
SLDL- 2 Working sets of 8
Standing Calves- 3 working sets of 8
Press Behind Neck- 4 working sets 8
Side Raises- 3 working sets of 8
cable side raises- 2 working sets
bo lateral raises- 3 working sets
Dips- 3 working sets of 8
Crunches/ vacuums

Wednesday
Flat Bench- 3 working sets of 8
Incline Fly- 4 working sets of 8
Incline bench- 2 working sets of 8
Front cable raise contractions- 2 sets of 8
crunches/vacuums

Friday
Chins- 3 sets to failure
Pull downs- 4 working sets
Machine rows- 4 working sets
Close grip pulldowns- 3 sets of 8
pullovers- 2 sets of 8
BBCurls- 4 working sets
crunches/vacuums

Monday is pretty gruelling, but if feel so happy with myself once ive made myself do it. My bench seems to be going up lately too, so im happy with that.
cheers,
Ryan.

[Dins_PR]

You have a great chest/back/shoulder/leg workout, but you never really do alot with triceps and biceps, which is fine because they get worked in with the other workouts. You seem to be doing a whole bunch with your shoulders, four exercises. Your shoulders get worked pretty hard in your chest and back routines that you shouldn't need to do more than 2-3 exercises for your shoulders so you don't end up overworking them.

Other than that, good choice on exercise selection.

[ryan]

thanks,
yeah i dont really focus on the bis and tris as they do get worked a bit in the core exercises, and mine grow way outa proportion if i do anymore.
yeah, i spose i might be doing too much for shoulders, they are a bit big for my chest. should i drop cable raises or db raises, i just added the cables because im trying to get more width.
Im also trying to get more thickness in my mid/upper back, what should i add or take away?
thanks,
Ryan

[maverick]

Originally Posted by ryan

Monday
Squat- 3 working sets of 8
SLDL- 2 Working sets of 8
Standing Calves- 3 working sets of 8
Press Behind Neck- 4 working sets 8
Side Raises- 3 working sets of 8
cable side raises- 2 working sets
bo lateral raises- 3 working sets
Dips- 3 working sets of 8
Crunches/ vacuums

Wednesday
Flat Bench- 3 working sets of 8
Incline Fly- 4 working sets of 8
Incline bench- 2 working sets of 8
Front cable raise contractions- 2 sets of 8
crunches/vacuums

Friday
Chins- 3 sets to failure
Pull downs- 4 working sets
Machine rows- 4 working sets
Close grip pulldowns- 3 sets of 8
pullovers- 2 sets of 8
BBCurls- 4 working sets
crunches/vacuums

Monday is pretty gruelling, but if feel so happy with myself once ive made myself do it. My bench seems to be going up lately too, so im happy with that.
cheers,
Ryan.

My suggested revisions:

Originally Posted by maverick

Monday
Squat- 3 working sets of 8
Leg Curls- 3 Working sets of 8
Lunges - 3 working sets of 8-12
Standing Calves- 3 working sets of 8
Crunches/ vacuums

Wednesday
Flat Bench- 3 working sets of 8
Incline DB bench- 3 working sets of 8
Press Behind Neck- 2-3 working sets 8
Upright Rows - 2 working sets 8
Dips- 3 working sets of 8

Friday
Deadlifts - 3 working sets 4-8
Chins or Pulldowns - 3 sets to failure
Bent over rows- 2 working sets
pullovers- 2 sets of 8
BB Curls- 4 working sets
crunches/vacuums

I put shoulders and triceps with chest, cause you are going to be overworking them if you do them Monday and then do chest on Wednesday, no question. I also removed a lot of filler exercises, like the flyes and raises. Stick to heavy basic stuff. I swicthed the SLDLs to leg curls to allow you to do conventional deadlifts on your back day. That should help take care of your lack of mid/upper back thickness problem. Other than that, it was just a little trimming, but you had the right idea.

This is just my opinion. Don't fall into the trap I did of thinking more is better.