My Personal Training Regimen

Hellow my lovely FitTribe community...I would like to share with you my weight-lifting / strength training / bodybuilding program, in which I do aside from my kickboxing. Speaking of bodybuilding, I do that 2-3 times a week, strength training about 3-4 times a week, and a very quick, but heavy-weight workout straight after kickboxing (for back only), in my opinion every body part is important in the ring, but I think that the back is very important, anyway, heres my workout, in the gym, and at home:
you see the gym that I go to here in morocco, is Very limited, I mean am lucky to have a bench, and some weight plates, but it isnt that full, and you just pay not more than a dollar to get in and get out, but it serves my purpose:

I Bodybuild on wednesdays, thursdays, and sometimes fridays:

Cheast:
- Flat bench press: 5 sets x 12, 10, 8, 8, 6 reps.
- Incline bench press: 4 sets x 12, 10, 10, 8 reps.
- Incline db flys: 3 sets x 12, 10 reps.
- Decline db flys: 3 sets x 10, 10 reps.
- Flat db flys: 3 sets x 10 reps.
- Dips: 2 sets x maximum reps.
- db pull-overs: 2 sets x 10 reps.

Back:
- Pull ups / Underhand, wide grip, close grip: 4 sets x maximum reps.
- Bent-over Barbell rows: 4 sets x 8-10 reps.
- Deadlifts: 3 sets x 10 reps.
- Machine pull-downs / Wide grip, behind neck, close grip: 4 sets x 14, 12, 10 reps.
- db Shrugs: 3 sets x maximum reps.

Shoulders:
- Standing barbell military press: 4 sets x 12, 10, 10, 8 reps.
- Olympic lifts / Clean & jerk, clean & press: 3 sets (heaviest).
- db press: 3 sets x 10 reps.
for the shoulder workout I got it from Mariusz Podzonawski, 4-time champion StrongMan competition.

Biceps aka GUNS:
- 21s with barbell: 3 sets.
- Alternating db curls: 4 sets x 12, 10, 10, 8 reps.
- Hammer curls: 3 sets x 12, 10, 10 reps.
- Bent-over Arnold curls: 3 sets x maximum reps.

Triceps:
- Cable pushdowns: 4 sets x 14, 12, 10, 8 reps.
- Cable shadow boxing: 3 sets x maximum reps.
- One-handed cable pull down: 3 sets x 12, 10, 8 reps.
- Close-grip bench press: 3 sets x 14, 12, 10 reps.
- Tricep kickbacks: 3 sets x 10 reps.
- Dips (bench): 3 sets x maximum reps.

So that was my workout plan for almost all body parts, am too lazy to type the abs and dont bother to ask why I dont lift weights with my legs, yeah, I dont in order to keep my flexibility. Now my strength training workout that I do at home.

I do a Giant Superset for each circuit, I rest between each superset for 10 seconds, between circuits for approx. 2 minutes, day 1 I do basically Cheast, and Arms (Bis & Tris), I have taken Nick Jone's workout of the bis and tris and basically combined them for supersets, targeting the biceps and triceps:

CIRCUIT A: -Incline db press: 12 reps. 10 seconds in between each exersice...
-Incline db flys: 12 reps.
-Flat db press: 10 reps.
I repeat this circuit 3 times.

Now the harder, CIRCUIT B:

A superset of - Seated-Incline db curls: 12 reps followed by
- Trice-extension: maximum reps. 10 seconds rest between each superset.

A superset of - Standing hammer curls: 16 reps followed by
- Dip (parallel bars): maximum reps. 10 seconds rest between each superset.

A superset of - Standing Alternating db curls: 20 reps followed by
- Tricep db Kickbacks: maximum reps. 10 seconds rest between each superset.

So this completes Circuit B, I repeat it 3 times. Now, the shoulder / tricep workout, this one is even harder, I do it once a week only.

I do one circuit, and it's really intense, and again, am doing supersets:

A superset of - Seated db press: 16 reps followed by
- Tricep Extension: maximum reps. 10 seconds rest between each superset.

A superset of - Seated db Governator-press: maximum reps followed by
- Dips (bench): maximum reps. 10 seconds rest between each superset.

A superset of - db Lateral raise: 14 reps followed by
- db tricep Kickbacks: 12 reps. 10 seconds rest between each superset.
I repeat this circuit 3 times, and am done...

The pair of Dumb-bells that I have at home weight 35 lb. So am limited with my equipment, but in the gym, I change the weights, and slide in diferent plates for diferent sets, thanks for ready and going through my workout, if you do see any mistakes please tell me, and Thanks again, have a nice day.