Anything and Nothing

Here you can see my weekly workout. Also, I do not do all the listed exercises every day but for the three main days I pick anywhere from 5 to 8 exercises to do.
Note that all sets are (10,8,6) unless otherwise specified.

Monday (chest, shoulders, triceps):

Flat Barbell Bench press
Decline Barbell Bench Press
Incline Barbell Bench Press
Dumbbell Flat Bench Press
Dumbbell Incline Press
Parallel Bar Dips (10, 10, 10)
Bent-Arm Pullovers With Barbell:
(a) Lie on your back on a flat bench. Place a barbell on the floor behind your head. Reach back and grip the barbell.
(b) Keeping your arms bent, raise the barbell and bring it just above your head to your chest. Lower the bar slowly back to the starting position without touching the floor, Make sure you stretch your lats to their fullest on the way down.
Dumbbell Flys (10, 10, 10)
Front Dumbbell Raises (10, 10, 10)
Standing Lateral Raises (10, 10, 10)
Dips Behind Back
Cable Pull Downs
Lying Triceps Extensions
Lying Triceps Dumbbell Extensions

1 Mile slow run

Tuesday (cardio and abs):

Run high millage constant speed
Abs:
Leg raises - 30 on 20 seconds hold, 15 seconds rest or 30 on 10 seconds hold, 10 seconds rest
4 sets of Crunches legs up on mat. Do 20 crunching to the left, 20 crunching to the right and 20 crunching forward
4 sets of Russian twists on a swiss ball with a weight.

Wednesday (legs):

Squats
Leg Press - Shoulder width about with 90 degree angle of legs
Leg Extensions (10, 10, 10)
Leg Curls (10, 10, 10)
Lunges

1 Mile slow run

Thursday (cardio and abs):

Run low millage (3-4 miles) high speed
Abs:
4 sets of 15-20 Free Hanging Leg Raises
4 sets of 15-20 Stabilized Leg Raises

Do the following like this: Do 20 crunching to the left, 20 crunching to the right and 20 crunching forward
Inclined Bench Crunches
Inclined Bench Sit-Ups
Inclined Bench Russian Twists
Leg raises - 15 on 15 seconds
4 sets of Crunches legs up on mat. Do 20 crunching to the left, 20 crunching o the right and 20 crunching forward
4 sets of Russian twists on a swiss ball with a weight.

Friday (back, biceps):

10 Pull-ups to warm up
Wide Grip Chin ups
Lat Pull downs
Machine Rows
Straight-leg Dead lifts
Seated Bent-Over Dumbbell Laterals
Bent-over Barbell Rows
Standing Barbell Curls
Incline Dumbbell Curls
Preacher Curls (underhand grip)
Alternate Dumbbell Curls
Lying Dumbbell Curls

1 Mile slow run