Go ahead and post pics. I would like to see them. But keep this in mind, what you are doing is about what I would consider to be a warm-up for a workout. Then try this routine. It is good and balanced, focuses a lot on the basics, and will give you the shape you are looking for.
Men and Women's Standard 3-Day Split
With most beginning clients, a 3-day split is most effective. In this split you only need to work out each body part once a week (recommended) using the basic pyramid method. This is perfect for people with a busy schedule who can only get in the gym three times a week.
Slow and steady gains will be achieved if the exercices are done at 100%. Working out at 80% intensity will provide great body maintenance for men and muscle tone for women. Workouts should last approximately 45 minutes to one hour. When I am training my clients I will sometimes superset the lifting exerciese with an abdominal exercise (like hanging knee ups or crunches on a decline bench).
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MONDAY
EXERCISE SET # REP #
Chest
bench press 3 x 12, 10, 6-8
incline bench press 3 x 12, 10, 6-8
decline dumbbell press 2 x 8-12
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Back
front pulldowns 3 x 12, 10, 6-8
stiff arm pulldowns 2 x 8-12
low pulley row 2 x 8-12
t-bar row 2 x 8-12
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WEDNESDAY
EXERCISE SET # REP #
Hamstrings
stiff-legged deadlifts 3 x 15, 12, 8-10
leg curls 2 x 8-12
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Quads
squats or hack squats 3 x 12, 10, 6-8
lunges (with dumbbells) 2 x 15-20
leg extensions 2 x 8-12
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Calves
donkey calf raises 3 x 15-20
standing calf raises 2 x 12-20
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FRIDAY
EXERCISE SET # REP #
Deltoids
shoulder press 3 x 12, 10, 6-8
lateral raises 3 x 8-12
upright row 2 x 8-12
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Biceps
barbell curl 3 x 12,10, 6-8
incline curl 2 x 8-12
concentration curl 2 x 8-12
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Triceps
skull crushes or dips 3 x 10, 8, 4-6
overhead tricep extensions 2 x 8-12
cable tricep extension 2 x 8-12
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