Too voluminous program. In my opinion some exercises are useless for a man with such a little experience. There is no use of concetrating on small groups of muscles (biceps triceps) by making isolated items-DB flyes, incline hammer seated DB curls, one arm DB row (my advice- forget about these for a long period of time). You should pay especial attention to squats, deadlifts with barbell. I suppose you want be strong. These 3 hills are the best way to solve this problem.
/flat bench press 10x30, 10x35, 8x40, 6x45
incline bench press 10x30, 8x35, 6x40
DB flyes 8x25, 6x30/
Are you maniac? I think 6*5-8 reps sistem is the cleverest choice. 2 sets - warming, others- working.
/shrugs 10x30, 10x35, 8x40, 6x45
seated DB press 10x20, 8x25, 6x30
squats 10x30, 10x35, 8x40, 6x45
DB single leg calf raise 10x30, 8x35, 6x40
floor crunches 4x10/
Squats! Why they are not in the beginning?! It is very fierce item. 20 reps with heavy ( for you) weight and you will realize how life is beutiful! Don t forget to warm up. Shrugs for *newbie with the usual question * are not necessary for the first time. Deadlifts - here is the solution 2warming + 3-4 working sets for 8-10 reps.
Remember: more is not better. Never train in bad condition - with pain in muscles, health decline...
My best wishes!
yoy! And don t forget to tell us weights you are working with ( in 3 BASICAL exercises and others).