Intermedtiate Training Program Good?

[peckhamprince]

Intermedtiate Training Program Good?
Hello all,

I've been doing weights now for about a year, didnt really get the results I wanted! Bad diet, and not really hitting things the right way. So I decided to read up alot more... and BAM! sure enough I got the answers I was looking for in all the obvious mistakes I made! So now my diet is very good, worked out my macronutrients, calories and diet, albeit to lose some body fat as well as keeping the muscle I already have until its at a good level to start builing up more calories to gain more muscle.... still looking as to where I can buy skinfold calipers? If you live in the U.K please tell me where I can buy them? Thanks. I've decided to doa 2day on 1 day off routine then repeat so I get 2 training sessions a week on the same muscle groups, this is ok for intermediate right?
Ok soon to my training program,please take a look and point me in the right place:

Day 1

Cheast/Shoulders/Triceps

Flat Bench Press x12 x10 x8 (more weight each time)
Incline Dumbel Bench Press x12 x10 x8 (more weight each time)
Dumbel Flyes x12 x10 x8 (more weight each time)
Seated Military Press x12 x10 x8 (more weight each time)
Barbel Neck Raisex12 x10 x8 (more weight each time)
Shoulder Dips x10 x10 x10 (body weight)
Triceps Bench Dips x10 x10 x10
Tricep Pull Downs machine x12 x10 x8 (more weight each time)

Day 2

Legs/Back/Biceps


Leg Extension x12 x10 x8 (more weight each time)
Lying Leg Curl x12 x10 x8 (more weight each time)
Deadlift x12 x10 x8 (more weight each time)
Lat Pull Downs x12 x10 x8 (more weight each time)
Bent Over Barbel Rows x12 x10 x8 (more weight each time)
Bent Over Dumbel Lateral Raise x12 x10 x8 (more weight each time)
Standing EZ Bar Curls x12 x10 x8 (more weight each time)
Concentration Curls x12 x10 x8 (more weight each time)

Day 3 (Off)

Abs and Cardio

Day 4

Cheast/Shoulders/Triceps

Flat Bench Press x12 x10 x8 (more weight each time)
Decline Dumbel Bench Press x12 x10 x8 (more weight each time)
Dumbel Flyes x12 x10 x8 (more weight each time)
Standing Military Press x12 x10 x8 (more weight each time)
Front Dumbel Raise (Shoulders) x12 x10 x8 (more weight each time)
Shoulder Dips x10 x10 x10 (body weight)
Triceps Bench Dips x10 x10 x10
Tricep French Press x12 x10 x8 (more weight each time)

Day 5

Legs/Back/Biceps


Leg Extension x12 x10 x8 (more weight each time)
Lying Leg Curl x12 x10 x8 (more weight each time)
Sqauts x12 x10 x8 (more weight each time)
Pull Ups as many as I can do (whick isnt many at the mo)
Bent Over Barbel Rows x12 x10 x8 (more weight each time)
Good Morning x12 x10 x8 (more weight each time)
EZ Bar Preacher Curls x12 x10 x8 (more weight each time)
Hammer Curls x12 x10 x8 (more weight each time)

Day 6 Abs

Day 5 Off

Please take a look and get back to If this is ok? Each Muscle Group will get worked twice each week, but there are slight changes to each same muscle group workout i.e
Day 1 Cheast/Shoulders/Triceps to Day 4 Cheast/Shoulders/Triceps. Just want to try and use some more exercises in a week, like alternating Seated Military Press with Standing Military press with Dumbels so I can work both Shoulders as much as eachother.

So please take a look and get back to me! Your help is GREATLY appreciated!

Thanks to you all.