Boon built workout

I'm going to try this out.

Mon(Chest/Abs)
3mile run in 30 mins
Chest
Bench-press 5 Sets/ 8-10 reps
Inclined Dumbbell Press 5 Sets/ 8-10 reps
Declined Dumbbell Press 5 Sets/ 8-10 reps
Cable Crossover 2 sets/ 25 reps


Abs
Hanging Leg Raises 4 Sets to Failure
Weighted Decline Sit-ups 3 Sets to 10-15 reps
Ab Machine Double Crunch 3 Sets to Failure
Cable Wood Chop 2 Sets(each side) 10-15 reps


Tue(Legs/Back)
3mile run in 30 mins
Back
Dead-Lift 5 Sets/ 8-10 reps
One Arm Dumbbell Row 5 Sets(each side)/ 8-10 Reps
Lat Pull-Down 5 Sets/ 8-10 reps
Legs
Squat 4 Sets/ 15 reps
Calf Raise 2 Sets/ 20 reps

Abs
Hanging Leg Raises 4 Sets to Failure
Inclined Weighted Situps 3 Sets/ 10-15 Reps
Oblique Crunches 3 Sets (each side) to Failure

Wed
Rest

Thurs(Shoulders/Traps/Abs)
Shoulders
3mile run in 30 mins
Overhead Press 5 Sets/ 8-10 reps
Upright Row 5 Sets/ 8-10 reps
Arnold Press 5 Sets/ 8-10 reps
Lat. Raises 2 sets/ 25 reps
Shrug 4 Sets/ 12 reps

Abs
Hanging Leg Raises 4 Sets to Failure
Weighted Inclined Sit-up 3 Sets/ 10-15 Reps
Ab Machine Crunch 3 Sets/ 10-15 Reps
Cable Wood Chop 2 Sets(each side) 10-15 Reps

Fri.(Biceps/Triceps/Forearms/Abs)
3mile run in 30 mins
Biceps
Inclined Dumbbell Curls 5 Sets/ 8-10 Reps
Drag Curls 5 Sets/ 8-10 Reps
Dumbbell Preacher Curls 2 Sets(each side)/ 20 reps
Triceps
Skull Crushers 5 Sets/ 8-10 Reps
Over Head Dumbbell Extensions 5 Sets/ 8-10 Reps
Weighted Bench Dips 3 Sets to Failure
Forearms
Forearm Curls 4 Sets/ 12 Reps

Abs
Hanging Leg Raises 4 Sets to Failure
Double Crunch 4 Sets to Failure
Weighted Inclined Sit-ups 3 Sets/ 10-15 Reps
Cable Wood Chop 2 Sets(each side)/ 10-15 Reps

Sat
Cardio

Sun
Rest