Below a typical routine. Maybe I am over training my self. Just want strenght and being in good physical condition (Endurance).

Monday:
Bech Press - 6 set
Inclide bar - 5 set
Decline bar- 4 set
Flat Bench Dumbbell Press- 4 set
Flat Bench Dumbbell Flyes - 4 set
Incline Supinating Dumbbell Flyes - 4 set
Dumpbell Pull Over - 4 set

Tuesday:
Wide Grip bar Rear Pulldowns - 4 set
Wide Grip bar Pulldowns - 4 set
V Bar Pulldowns - 4 set
Straight Arm Pulldowns 4 - set
Single Arm Dumbbell Rows - 4 set
Good Morning- 4 set
Seated Cable Rows -4 set

Wednesday:
EZ Bar Curls - 4 set
Dumbbell Concentration Curls - 4 set
Hammer Dumbbell Curls - 4 set
Single Arm Preacher Curls - 4 set
Barbell Curls With Wide Grip - 4 set

Dips - 4 set
Close Grip Bench Press - 4 set
Decline EZ Bar Extensions - 4 set
Seated Dumbbell Extensions - 4 set
V Bar Pushdowns - 4 set


Thursday:

Chin-up - 3 set
Pull Ups - 3 set
Behind-the-neck pull-up - 3 set
Barbell Shrugs - 4 set
One Arm Front Deltoid Dumbbell Raises - 4 set
Smith Machine Front Deltoid Presses - 4 set
Dumbbell Deltoid Lateral Raises - 4 set

Friday:
Barbell Squats - 6 set
Barbell Lunges - 4 set
Leg Extensions - 5 set
Leg Presses - 7
Thigh Abductors - - 4 set
Lying Leg Curls - 5 set
Leg Press Machine Calf Press - 5 set
Seated Calf Raises - 9 set


In addition abs and cardio in random days.