More does NOT equal better. The more time you spend lifting does not mean you get better results.
A good lifting routine RARELY takes over an hour and includes little isolation work. Focus on compound movements. Compound movements are ones that involve more than one joint action - i.e., squats: they move the hip, knee and ankle joints. They involve the MOST muscle groups, thereby maximizing the exercise time. Isolation movements involve one joint action - i.e., leg curl: moves the knee joint only, focuses on ONE muscle group (hams).
Isolation work certainly has it's place. It is certainly useful. But the MOST TIME should be spent on compound movements. That is where you gain a lot of strength and growth. Not to mention, it is more "real world" useful and can help build core strength and total body awareness.
I mean - SERIOUSLY - you do SIX DIFFERENT exercises JUST for Biceps? Holy Cow. Do you realize HOW SMALL the bicep muscle group is? I really would not do more than 2 different moves for Biceps. Even for Legs you are doing a helluva lot of things.
I really think you need to pare down and focus on some BASICS, rather than putzing around with all the simple movements. I think you will see a lot more growth and results if you drop the endless isolation work and focus on the BIG MOVEMENTS.
For example .....
Chest
Pushups - for warm up (I love doing this, helps build core strength)
DB Incline Press
Flies (I like the machine for flies, but that is because I have a cranky R shoulder)
*Could also do BB or DB Chest Press
Back
Lat Pulldown (I like the Hammer Strength plate loaded machine)
Pullups
Row - Like QT said, T-Bar is great if your gym has one
(Deadlifts can go here too)
Shoulders
DB OH Press
Upright Row
Lateral Raise
Biceps
BB Curl (EZ bar if you have one)
Concentration Curl
*I hate Preacher Curls, kills my elbows for some reason, always has.
Triceps
Dips
Skullcrusher
Legs
Deadlifts (also can be for Back)
Lunges, lunges lunges - so many choices .... walking, stationary, weighted, unweighted, backwards, they are just awesome
Squats
To hit calves - run some stairs or do a little jumproping. Even adding a day of Plyometrics can kill your calves.
My favorite split is still
Mon - Chest/Shoulders/Triceps (not alternating between muscles, doing each group at a time)
Weds - Back/Biceps
Fri - Legs
But you could also do....
Mon - Chest/Should
Weds - Back/Legs
Fri - Biceps/Triceps
OR
Mon - Chest/Back
Weds - Shoulders
Fri - Biceps/Triceps
Sat - Legs
Your split should be based on maximizing your time and best suited for your goals. For example, my legs never need a lot of work. Even as fat as I am (lol) I have a nice quad sweep, a curve in my hams and my gastroc is still heart shaped. So I NEVER spend a lot of tiem on legs, so I can always lump them in with something else. But since they are so built, I have always needed to work harder on my upper body, to balance out. You need to look at what areas you are weaker and make those days a focused workout.
SOOOO.... If your shoulders need to be brought up more, then you might be better suited to have shoulders be worked alone, so you can really kill them. If your lower body is weaker, then legs should be worked (killed) alone. Does that make sense?
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