I agree with Ash
what you have it a typical beginners bodybuilder programme – too many exercises … too much isolation

No problems if you want to use this as a transition phase to get into your offseason weights but dont stay on it long

You dont mention your training history nor whether you have any rehab needs?

If you are a novice and injury free then set up a programme a Ash suggests around squats, maybe romanian deadlift, a press and a push exercise and go har and strong on those 3 times a week … add in a speed and skill day and a couple of short cardiovascular days and you have a great programme

as ash says check out the programmes on here or look at westside for skinny bastards (De Franco) and get someone who knows what proper form is to teach you

good luck

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