RE: Routine Advice??
ok, so heres what i'm going to do. i have copied your original routine, and although you get the point about training parts once, i will illustrate that further [see below] then i will edit your routine to a better one. [please be aware, it will look NOTHING like the origianl, it really was that bad].
day1 - triceps & legs
close grip bench press[shoulders/triceps/lats/chest],skullcrushers [triceps/shoulders], pull downs [biceps/lats/upper+middle back], dips[chest/shoulders/lats/triceps],
leg press superset with squats, calf raises. [leg presses are crap compared to squats and supersets are equally pointless, i also find calves don't respond well to raises, farmers walks are much better]
day3 - chest & abs
flat flys [shoulders/chest-also note, isolations should be done after compound movements, and supersets are,a s pointed out above, useless]
superset with flat bench [shoulders AGAIN/triceps/chest. dips already did the work for this, its one or the other i'm afraid, and dips are better] ,inclined flys superset with inclined dumbell press.[absolutely unnessecary.]crunches
day5 - back
lat pull downs behind & infront [biceps/lats/shoulders/middle+upper back. also note pulldowns/presses, or anything behind the neck is nt good for your shoulder complex STOP THIS as it could become dangerous], t bar rows [biceps/traps/teres/rhoms], deadlifts [WHOLE BODY+MASSIVE CENTERAL NERVOUS SYSTEM STRAIN. ALWAYS DO THESE FIRST, AND NEVER REP THEM ABOVE 3REPS], bent over barbell rows [same as t-bar rows, but also hit lower back]
day6 - shoulders & biceps [shoulders and biceps???? HAVE YOUR SHOULDRS NOT BENN BATTERED ENOUGH??]
dumbell press superset with raises [shoulders/triceps/traps - forget front rasies, a useless exersize if you have a decent routine, supersets>>>see comments above]shrugs
preacher curls [absolutely fcuking useless]
preacher curls overhand grip [absolutely fcuking useless]
dumbell curls [fine] standing cable curls [absolutely fcuking useless]
so, hopefully that has re-enfoced the point. you have been seriously overtraining your shoulders and triceps and biceps and back, and paying no real attention to your legs.
now onto the routine:
you obviously have plenty of time to go to the gym, well, you now have more free time.
i am going to give you exactly the same routine as i have outlined in my thread entitled "you CAN'T go wrong", for 1 reason, if you follow it, you will see progress. good luck mate.