recommendations and advice on my plan

Hi,

going to the gym now for about 5 weeks never went before, im feeling good so ready to step it up a bit. i have a new plan and started it last week, weaknesses i have would be my biceps and quads everything else is progressing fine.

ok so stats, im 26, 5'8, 81kg 17%bf smoke 20 a day for over a decade now

shoulders: 46
chest: 40
biceps: 13
forearm: 11
waist: 38
hip: 36
thigh: 22.5
calf: 15

Mon,wed,friday evening: chest, back and legs

Bench press, 3 sets 10/8/6 at 35/40/45 kg

peck deck, 3 sets 10/8/6 at 35/40/45 lbs

incline chest press dumbells, 3 sets 10/8/6 at 14/16/18 kg

flat chest press dumbells, 3 sets 10/8/6 at 14/16/18 kg

supine fly, 3 sets 10/8/6 at 10/12/14 kg

lattpulldowns, 3 sets 10/8/6 at 45/50/55 lbs

seated row, 3 sets 10/8/6 at 45/50/55 lbs

prone fly, 3 sets 10/8/6 at 6/8/10 kg

prone row, 3 sets 10/8/6 at 8/10/12 kg

leg extensions, 3 sets 10/8/6 at 30/35/40 lbs

smith machine squat, 3 sets 10 reps at 30 kg

alternate stepups, 3 sets 10 reps at 15 kg

single leg stepups, 3 sets 15 reps at 15 kg

leg press, 3 sets 15 reps at 70 lbs

repeater lunges, 3 sets 10 reps at 15 kg

leg curls, 3 sets 10/8/6 at 45/50/55 lbs

Romanian dead lift, 3 sets at 20 kg

barbell squats, 3 sets 10 reps at 20 kg

alternate lunges, 3 sets 10 reps at 15 kg

deadlift, 3 sets 10 reps at 20 kg

calf raises, 3 sets 10 reps at 20 kg


tue, thur, sat shoulders and arms

seated shoulder press dumbells, 3 sets 10/8/6 at 12/14/16 kg

frontal raises, 3 sets 10/8/6 at 8/10/12 kg

shoulder shrugs, 3 sets 10/8/6 at 20/25/30 kg

upright row, 3 sets 10/8/6 at 40/45/50 kg

lateral raises cable machine, 3 sets 10 reps at 10 lbs

bicep curls cable machine, 3 sets 10/8/6 at 30/35/40 lbs

tricep pulldowns cable machine, 3 sets 10/8/6 at 40/45/50 lbs

hammer curls, 3 sets 10/8/6 at 8/10/12 kg

ez bar 21's, 3 sets 7 reps at 18 kg

bicep curls dumbells, 3 sets 10/8/6 at 6/8/10 kg

skull crushers, 3 sets at 20 kg

preacher curls ez bar, 3 sets at 18 kg

concentration curls, 3 sets 15 reps at 8 kg


after every session i do core work

ab crunch machine, 3 sets 20 reps at 55 lbs

russian twist, 2 sets 20 reps with medicine ball

medicine ball crunch, 2 sets 12 reps

planks, 2 sets at 30 seconds


will be introducing an hour of cardio in the mornings in about 3 weeks as i'll be out of work for a while so im focusing in on my strength at the minute

changing the diet gradually started up the myfitnesspal thing today so hopefully that will be a good guide, my goal would be to drop a bit of weight not a whole lot im not bothered by it the training and diet will look after that id be more intrested in dropping the body fat and getting lean fit and strong so any advice would be appreciated