I usually workout 3 to 4 times a week.First day I do Chest & Biceps,using the Hammer Strength machine and Db and EZ bar curls.2nd day I do Legs,Again Hammer strength Leg Press & calves,Machine Lunges,Machine Leg Curls and Extensions,Also I add Shoulders on this day,DB seated presses & Hammer Strength Shoulder mach.3rd day I do Back & Triceps.Using Hammer strength back ,Lateral pulldowns,dips,Triceps push downs.
After all sessions I do at least a 100 Ab movements and get on Stationary bike or stepper for 20 minutes.Any suggestions or different program I should follow I would appreciate it.