I am 32 y/o Male 6’1" 195 lbs. 15% BF.
I currently do the following routine 3 day a week Mon,Wed and Fri. And nothing on the days in between or the weekends, with the exception of an occasional long (6 mi.) run on Saturday.
Floor Crunches - 12-15 Reps x3
Bench Press - 8-12 Reps 160x2
Dumbbell Flyes - 8-12 Reps 35x2
Lat Pull-downs - 8-12 Reps 150x2
Cable Rows - 8-12 Reps 150x2
Shoulder Press - 8-12 Reps 75x3
Barbell Curls - 8-12 Reps 70x3
Tricep Pushdowns - 8-12 Reps 140x3
Squats - 8-12 Reps 245x2
Leg Extensions - 8-12 Reps 80x2
Leg Curls - 12-15 Reps 65x2
Calf Raises - 12-15 Reps 225x3
My question is. Should I be doing more? Or should I do anything differently? I pretty much follow this routine increasing the weight once I hit the max reps. My goals are to gain some (15 - 30 lbs.) of muscle and then cut back my bodyfat % to like 10% - 12%.