Jamo,my routine

Actually I work overnight and I don't belong to a gym so my workout time is from 2-7pm.I use the Total Gym XLS,dumb bells and the bench.I am currently pairing exercises where I do a chest exercise then a back then rest for a minute then repeat.I would do that for biceps & triceps as well,for shoulders and legs I would just do supersets.All my exercises are 1 set of 12;since I use the Total Gym the weight changes but I use 20 & 50lb dumb bells and I bench with 215lbs.My cardio includes riding a bike for 30 minutes then doing 30 yard sprint & walk routine for 30.

*Total Gym Exercises*

Saturday & Tuesday-Chest & Back
Sunday & Wednesday-Biceps & Triceps
Monday & Thursday-Shoulders & Legs

*Chest & Back*
Chest Press-Cable Row
High Crossover-Reverse Fly
Low Crossover-Straight Arm Pull Down
Butterfly-Pull Up or Chin Up

*Biceps & Triceps*
Hammer Curl-Kickbacks
Seated Curl-Overhead Ext.
Reverse Curl-Tricep Pushdown
Lying Curl-Lying Tricep Ext.

*Shoulders* Superset
Front Raises
Side Raises
Rear Fly
Upright Raise

*Legs*
Leg Curl
Squat
Narrow Stance Squat
Wide Stance Squat
Calf Raises

-Free Weight Exercises-
*Chest*
bench press
db press
db fly
db hammer fly

*Back*
bent-over barbell row
bent-over db row
db reverse fly
db one arm row

*Triceps*
db kickback
db overhead ext
db skull crushers
db reverse grip kickback

*Biceps*
db curl
db hammer curl
zottman curl
reverse curl

*Shoulders*
front raise
side raise
rear delt fly
upright row

*Legs*
db squat
db wide-stance squat
db deadlift
db wide-stance deadlift
barbell sumo squat
barbell deadlift