still confused after 2 years

[d3track]

Mon/thurs= Flat bnch
Incline bnch
smith military prss
DB Lateral raises
Tricep push dwns
close grip bench prss
Weighted dips

Tues/Fri= Wide Grip Pulldowns
Seated cable rows
wide grip pull ups
rear delt raises
Preacher curls
21's
shrugs

Wed= Quad extensions
legpresses
Hamstring curls
standing calf raises
15 min step mill
* I can't do squats! (pathetic, I know)

this kinda popped into my head for ya, may be worth a try, as i have been trying to think of a good way to get each body part in 2x week also

Monday
Falt bb press
flat db flyes
smith millitarys
side laterals
cg press
dips

Tues
deads
bb row
low pulley row
reverse curls
hammer curls

Wed
Squats
leg press
hacks
seated calves
standing calves

Thursday
incline bb press
db pullovers
incline db press
upright rows
front raises
french press
tate press

Friday
chins
t-bar row
db rows
shrugs
21's
preacher curl

just an idea