Workout Routine

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As mentioned some posts before, I'll be posting up my workout routine just to keep check so here it is:

Chest
Standard bench press (15, 10, 8 with increasing resistance)
Incline bench press (15, 10, 8 with increasing resistance)
Single arm row (10 x 3)
Bar dips (exhaustion x 3)
Push and row (10 x 3)
Overhead tricep extension (cable) (15 x 3)
Tricep pulldown (10 x 3)
Tricep pullover (10, 10, 8)

30s rest between sets except for the last two, which are supersets.

Shoulders
Front shoulder press (10 x 2)
Front raise (10 x 2)

Accelerated side raise (8 x 2)
Cuban press (8 x 2)

Inverted shoulder press (30s x 3)
Seated dumbbell rotation (8 x 3)
Overhead dumbbell shrug (10 x 3)
Serrated shrug (10 x 3)
Push ups (10-20 x 3)
Decline hammer curl (12 x 3)

Arms
Alternate bicep curl (10 x 3)
Hammer curl (10 x 3)
Standard bicep curl (10 x 3)
Concentration curl (10 x 3)
Alternate hammer cross curl (10 x 3)

Overhead tricep extension (dumbbell) (10 x 3)
Single arm tricep extension (10 x 3)

Palm up wrist curl (10 x 3)
Palm down wrist curl (10 x 3)
Plate pinch (exhaustion x 3)

Core (Abs and Back)
Single arm plank
Front plank
Back crunches
Front crunches
Oblique twists
(3 sets of ___mins)

Standard pull up (3 x 10)
Inclined pull up (1min x 3)
Lateral pulldown (10 x 3)
Dead lift (4 x 3)
Rear lateral raise (12 x 3)
Incline Y raise (10 x 3)

Legs
Alternate lunges (40 x 2)
Half squat (40 x 2)
Star jump (40 x 2)
Prisoner squat (40 x 2)