Rate my Workout

[manchesteru1585]

I'm a 24 year old male, 5'9, 190lbs. I have been lifting for years now, and for probably the past 8 months, I've really stepped up my training. I've put on about 10 lbs of muscle, started supplementing, and completely changed my diet. I do perform cardio to keep the fat off as well.
I need input as to how to show more definition in my muscles. I understand that with more cardio and reducing overall body fat percentage that it will visually show definition better. But, I was wondering if there is anything else that I could do. Please rate my workout and any suggestions are appreciated. Here is my weekly routine:

Monday:Chest
1) Dumbbell Bench Press
60 lbs dumbbells for 15 reps warmup
115 lbs dumbbells for 12 reps (3 sets)
Drop set-115 lbs dumbbells till exhaustion, 80 lbs dumbbells till
exhaustion, and 50 lbs dumbbells till exhaustion.
2) Dumbbell Incline Bench Press
80 lbs dumbbells for 12 reps (4 sets)
3) Dumbbell Decline Bench Press
85 lbs dumbbells for 12 reps (3 sets)
Drop set- 85 lbs dumbbells till exhaustion, 60 lbs dumbbells till
exhaustion, and 45 lbs dumbbells till exhaustion
4) Dumbbell Flys
55 lbs dumbbells for 12 reps for 3 sets
5) Incline Dumbbell Flys
55 lbs dumbbells for 12 reps for 3 sets
6) Cable Pulls (Standing and pull the cable across body up to other shoulder, not sure of the name, sorry).
60 lbs (on machine) for 12 reps for 5 sets
7) One hour of cardio later on at night

Tuesday: Back/Abs
1) Lat Pulldowns
150 lbs for 15 reps for 1 set
165 lbs for 15 reps for 1 set
180 lbs for 12 reps for 1 set
195 lbs for 10 reps for 1 set
205 lbs for 8 reps for 1 set
2) One Arm Lat Pulldowns
90lbs for 12 reps for 4 sets, each arm
3) T-Bar Rows
160 lbs for 12 reps for 4 sets
4) Seated Cable Rows
150 lbs for 12 reps for 1 set
165 lbs for 12 reps for 1 set
175 lbs for 12 reps for 1 set
190 lbs for 10 reps for 1 set
205 lbs for 10 reps for 1 set
5) Fly Machine for Back
120 lbs for 12 reps for 4 sets
6) Bent Over Dumbbell Flys
30 lbs for 12 reps for 4 sets
7) Back Extensions
No weight for 12 reps for 4 sets
8) Dumbbell Shrugs
105 lbs for 10 reps for 4 sets
9) Abs

Wednesday: Shoulders
1) Barbell Military Press
140 lbs for 12 reps for 4 sets
Drop set- 140 lbs until exhaustion, 110 lbs until exhaustion, and 80
lbs until exhaustion
2) Dumbbell Arnold Press
60 lbs for 12 reps for 4 sets
3) Barbell Upright Row
60 lbs for 15 reps for 1 set
70 lbs for 15 reps for 1 set
90 lbs for 15 reps for 1 set
100 lbs for 12 reps for 1 set
110 lbs for 10 reps for 1 set
4) Dumbbell Rear Delt Row
85 lbs for 12 reps for 1 set
5) Dumbbell Front Raise
25 lbs for 12 reps for 3 sets
6) Dumbbell Lateral Raise
25 lbs for 12 reps for 3 sets
7) One hour of cardio later on at night

Thursday: Bicep/Tricep/Abs
1) Dumbbell Standing One Arm Tricep Extensions (Alternate arms)
25 lbs for 15 reps for 1 set
30 lbs for 15 reps for 1 set
35 lbs for 12 reps for 1 set
40 lbs for 10 reps for 1 set
45 lbs for 8 reps for 1 set
2) Cable Bent Over Tricep Extensions, paired with Dips
60 lbs for 10 reps and then go directly into dips for 10 reps (4 sets)
3) Cable Single Arm Tricep Pushdowns
40 lbs for 12 reps for 4 sets each arm
4) Tricep Dumbbell Kickbacks
15 lbs for 12 reps for 4 sets
5) Dumbbell 5's
35 lbs for 5 reps half range of motion, 5 reps for other half range of
motion, and then another 5 reps for full range of motion for 4 sets
6) Cable Bicep Curls
100 lbs (on machine) for 12 reps for 5 sets
7) Dumbbell Curls (alternating arms)
30 lbs for 10 reps for 4 sets
8) Dumbell Concentration curls
25 lbs for 10 reps for 4 sets
9) Abs

Friday: OFF

Saturday: Chest (Start routine again)

That is pretty much my routine, yet I do throw in small amounts of cardio (bike riding) after some of my workouts. I apologize if my organization is somewhat confusing, but I wasn't sure how to write out my routine.
I just wanted some feedback from anyone on what I could do to improve my muscle definition and/or workout routine. I know that some might think that I perform too many exercises per body part, but I like to hit every major and minor muscle each day. I get a good pump and can feel it with my routine. Also, I do not perform leg exercises. I am a soccer player and have somewhat large legs naturally and I've found in the past that with weight training for my legs, I slowed down in terms of running speed. So, I try to stay away from leg weight training. Also, I am taking the following supplements:

Multivitamin
L-Arginine
Biotin
Whey/Creatine Powder

Any feedback is greatly appreciated. Thank you very much

[Lonewolf24]

you don't have any leg days-big mistake, especially if you're working out as often as you do-youre going to overtrain your upper body and not get anything for your legs

[Keving01400]

Im not a fan of splits (full body has been doing me real good for 2 years.. why change..) and am in no position to critque them. But, I'll second lonewolf's post... YOU NEED LOWER BODY WORK!!!!! 2 hours of cardio doesn't make up for it.

Back Sqaut, Front Squat, Good Mornings, Leg Press, Leg Curls/Entensions, Deadlifts!!!!!! NOW!

[dkemano42]

you don't have any leg days-big mistake, especially if you're working out as often as you do-youre going to overtrain your upper body and not get anything for your legs

I would also have to agree with this. Even though you said you slow down with leg work, you should be doing some type of weight work for legs. At any rate the rest of it looks pretty good. You would pretty much one body part a week like I do with lots of exercises per part. This is good as long as you are giving enough rest. I would say to take 2 days a week off instead of one since you are doing so many exercises.

DK

[manchesteru1585]

Lonewolf-"you don't have any leg days-big mistake". I understand this and I have heard this comment before. I play soccer twice a week, thus the Monday and Wednesday cardio sessions. I also run/bike ride at least 3 other days during the week for about 45 minutes. I forgot to ad that in. Even with the added 10lbs of muscle, my upper body is still proportionate to my lower body which I will maintain.

Keving-I used to do the full-body workout for a while, but I found that once I started using the splits, I saw a dramatic increase in strength, size, etc. To each his own. As I mentioned in response to Lonewolf, I do have 3 other days in which I perform about 45 minutes of running/biking. I forgot to mention that earlier.

dkemano-As I mentioned in the other responses, I forgot the other 3 days of running/biking for about 45 minutes. I enjoy doing the one body part a week (with the exception of abs) just like you do. I get a good pump and I feel that I've shown some great improvements in my workout. Every now and then I do take 2 days off for rest if I feel that I need it. If I feel that my body feels a little worn down, I'll take the additional day of rest just to recoup. Yet, most of the time, I'm good to go.

Thanks guys. I appreciate the feedback and I'll try to make some improvements in the leg department.