Hi all, i really do need some advice when working out. all though i have been going to the gym going on 6 years i always feel theres room for improvement. i workout 6 days a week this is including my rugby game that falls on a saturday, because of this i have to squeeze my weights sessions from Monday to Friday, also doing 4+ cardio sessions per week. my wokout times are no longer than 90mins, cardio is additional. I'm 23 years old, 115kg male, my diet is clean currently running P/C/F 50/35/15, currently not runniong any gear (too young)!! lol i havent done my BF % in a while but last time (3 months ago) it was at 11% and if anything im in better shape now anyhow my weekly routine looks something like this. Sorry im from NZ so my weight will be in Kilograms, also when i refer to the Dumbells the weight listed will be the weight of one dumbell, i hope that makes sense!! lol my goal thus far is to stay lean but not drop much weight, i need this for the sport i play! thanks in adavnce!

MONDAY: SHOULDERS

DB seated shoulder press 4 sets

12reps @ 35kgs
12reps @ 45kgs
12reps @ 50kgs
12reps @ 50kgs

BB Upright row 4 sets

12reps @ 60kgs
12reps @ 70kgs
10reps @ 75kgs
10reps @ 80kgs

DB rear delt row 4 sets

12reps @ 20kgs
12reps @ 25kgs
12reps @ 30kgs
10reps @ 32.5kgs

EZ bar front raise 4sets

12reps@ 25kgs
12reps @ 30kgs
10reps @ 35kgs
8reps @ 37.5kgs

BB seated shoulder press 4 sets

12reps @ 80kgs
12reps @ 100kgs
10reps @ 105kgs
8reps @ 110kgs

BB Shrugs superset with DB Shrugs 3 sets

12reps @ BB 180kgs DB 10reps @ 45kgs
12reps @ BB 200kgs DB 10reps @ 45kgs
10reps @ BB 200kgs DB 10reps @ 45kgs

20mins Cardio crosstrainer

TUESDAY: BICEPS & TRICEPS

DB incline bench curl 4 sets

12reps @ 20kgs
12reps @ 25kgs
12 reps @ 30kgs
10 reps @ 32.5kgs

EZ bar preacher curls 4 sets

12reps @ 50kgs
12reps @ 55kgs
10reps @ 57.5kgs
10reps @ 60kgs

DB concentration curls 4 sets

12reps @ 20kgs
12reps @ 22.5kgs
12reps @ 25kgs
10reps @ 29kgs

EZ bar skull crushers 4 sets

12reps @ 50kgs
12reps @ 60kgs
10reps @ 62.5kgs
10reps @ 65kgs

DB one arm tricep extension 4 sets

12reps @ 10kgs
12reps @ 15kgs
10reps @ 17.5kgs
10reps @ 17.5kgs

Tricep cable pushdown V bar 4 sets

12reps @ 72kgs
12reps @ 84ks
12reps @ 92kgs
10reps @ 96kgs

Tricep cable pushdown straightbar 4 sets

12reps @ 76kgs
12reps @ 80kgs
10reps @ 80kgs
10reps @ 84kgs

Cardio rugby training high intensity 45min

WEDNESDAY: LEGS

Hamstring curl machine 4 sets

12reps @ 46kgs
12reps @ 52kgs
12reps @ 60kgs
10reps @ 65kgs

BB squats 4 sets

12reps @ 140kgs
12reps @ 180kgs
10reps @ 220kgs
8reps @ 260kgs

Incline calf raises (on the leg press) 4 sets

12reps @ 220kgs
12reps @ 260kgs
12reps @ 300kgs
10reps @ 340kgs

Leg press 4 sets

12reps @ 320kgs
12reps @ 400kgs
10reps @ 440kgs
8reps @ 500kgs

DB lunges Superset DB sumo squat 3 sets

12 reps @ 20kgs lunges, 50kgs sumo squat
12 reps @ 22.5kgs lunges, 50kgs sumo squat
12 reps @ 25kgs lunges, 50kgs sumo squat

Hacksquat (machine) 3 sets

12reps @ 100kgs
12reps @ 120kgs
10reps @ 140kgs

20min cardio crosstrainer

THURSDAY: CHEST

BB bench press 4 sets

12reps @ 120kgs
12reps @ 130kgs
10reps @ 140kgs
10reps @ 150kgs

DB incline flys

12reps @ 32.5kgs
12reps @ 35kgs
12reps @ 40kgs
10reps @ 45kgs

BB incline press

12reps @ 100kgs
12reps @ 120kgs
10reps @ 130kgs
8reps @ 140kgs

Machine cable flys (standing) 4 sets

12reps @ 42kgs
12reps @ 48kgs
12reps @ 54kgs
10reps @ 62kgs

DB decline press 4 sets

12reps @ 40kgs
12reps @ 45kgs
10reps @ 50kgs
10reps @ 50kgs

DB pullover 4 sets

12reps @ 40kgs
12reps @ 45kgs
10reps @ 50kgs
10reps @ 50kgs

Cardio rugby training high intensity 45min.

FRIDAY: BACK

Overhand widegrip pullups 4 sets (bodyweight)115kgs

12reps all four sets

Bentover BB row 4 sets

12reps @ 80kgs
12reps @ 100kgs
12reps @ 120kgs
10reps @ 130kgs

Seated Row Machine 4 sets

12reps @ 128kgs
12reps @ 132kgs
10reps @ 142kgs
10reps @ 150kgs

T- Bar row

12reps @ 70kgs
12reps @ 80kgs
10reps @ 90kgs
10reps @ 100kgs

Lat pulldown Machine

12reps @ 115kgs
12reps @ 120kgs
10reps @ 130kgs
8reps @ 140kgs

DB one arm rows 4 sets

12reps @ 45kgs
12reps @ 50kgs
12reps @ 50kgs
12reps @ 50kgs

Machine straight arm pulldowns 4 sets

12reps @ 50kgs
12reps @ 60kgs
10reps @ 70kgs
10reps @ 70kgs

BB benchpull 3-4 sets depending on fatigue levels.

12reps @ 80kgs
12reps @ 90kgs
10reps @ 100kgs

20min Cardio crosstrainer

SATURDAY: RUGBY GAME DAY

SUNDAY: REST

also i forgot to mention i incorporate abs and core EOD of my workouts. For me sometimes this schedule seems hectic, but with the little time i have i make it work. im just thinking am i overdoing/underdoing it? also a point to mention i always train in the afternoons around 4pm straight after work this works well for me and i prefer it. i think i have included everthing, once again all advice is appreciated!!