Bench press 3 set 8-10 reps
flies 3 sets 10-12 reps
Incline db press 3 sets 8-10 reps
incline flies 3 sets 8-10 reps
decline bench 3 sets 8-10 reps
decline flies 3 sets 8-10 reps
tricep ext. 3 sets 10-12 reps
Tri pull overs 3 sets 10- 12 reps
dips 3 sets til burn out
Preacher curls 3 sets 8-10 reps
pull ups 3 sets til burn out
Db curls 3 sets 8-10
military press 3 sets 8-10
db military press 3sets 8-10
Shrugs 3 sets 8-10 reps
Squats 3 sets 3-5 reps
dead lifts 3 sets 8-10 reps
Leg curls 3 sets 8-10 reps
leg press 3 sets 8-10 reps
Bent over rows 3 sets 8-10 reps
Leaning Lateral Raise 3 sets 8-10
Lat Pull Downs 3 sets 8-10
Deltoid raise 3 sets 8-10
Bike 30 seconds fast 2 min slow repeat for 20 min
57 sets for upper body
12 sets for lower body
18 sets for chest
6 sets for back
Your workout is very out of balance. My guess is that you want to have a big chest and are not that concerned with your lower body. This is pretty typical when first starting to work out.
If you want that much volume for your chest, you would be better off doing 5-6 sets of flat bench, 4-5 sets of decline dumbells and 3-4 sets of incline flyes. You really don’t need to do bench and flyes at every angle because you will be burned out by the last several sets.
Also try to balance your vertical pushes (overhead shoulder work) with your vertical pulls (pullups/pulldowns). Same with horizontal push (bench, flyes, pushups) and horizontal pull (seated rows, bent over rows, db rows, etc). If you are doing 12 sets of chest (horizontal push) do 12 sets of rows (horizontal pull). You don’t have to balance them in the same workout, but within the same week or lifting cycle.
Unless you have a specific weakness, your time on your lower body would be better spent by focusing on the compounds movements such as squats, deadlifts, bulgarian split squats, even weighted lunges and step ups rather that leg curls and extensions. You could throw in romanian or stiff leg deadlifts, hyperextensions or reverse hypers.
Your best bet is to pick a premade program and stick with it for a while. If you can’t do something in the program because you don’t have a piece of equipment, then post your question here.
Ask if there is a good substitute and tell us why you can’t perform that exercise. If you ask for a substitute for deadlifts but don’t give a reason (such as my gym doesn’t allow it, or whatever), people will probably give you a hard time.