Ok - I've been reading a lot, researching the forums and I've come up with this 3 day routine - how does it look? Any suggestions/improvements?

Free Weights Schedule


Saturday – legs/shoulders

Shoulders

Seated Military Press 3 X 8 Free weights **
Lateral Raises 3 X 8 Dumbells
Shrugs 3 X 8 Free weights **

Legs

Squats 3 X 8 Free weights **
Leg Extension 3 X 8 Machine
Leg Curl 3 X 8 Machine
Calf Raise 3 X 8 Machine


Monday – chest/triceps

Chest

Incline Barbell Bench Press 3 X 8 Free weights **
Decline Bench Press 3 X 8 Free weights **
Flat Barbell Bench Press 3 X 8 Smith Machine

Triceps

Tricep Press Down 3 X 8 Cable
Assisted Dips 3 X 8
Lying Triceps Extensions 3 X 8 Free Weights **

Wednesday –back/biceps


Back

Deadlift 3 X 8 Free weights **
Lat Pull Down 3 X 8 Machine
Seated Row 3 X 8 Machine
Assisted Pull Ups 3 X 8

Biceps

Standing Barbell Curls 3 X 8 Free weights
Alternating Dumbell Curls 3 X 8 Free weights


Friday – Cardio

Treadmill, Rower, Cross Trainer



** = the exercises I need to be shown by instructor