Day1: Cardio--About 30-35 min. of jumprope, followed by 8-10 minutes of elliptical training.
Cut this crap out. Unless you're a freshman girl, break it off with the elliptical and the treadmill. Just walk away. Jumping rope is fine, if you must, but just remember that if you are an ectomorph, aka ''hardgainer'', the more calories you burn the less muscle you will be able to gain from your lifts.
-4 sets of 6-8 reps of tricep rope pulldown, set on plate #10 (100lbs I think)
-4 sets of 6-8 reps of tricep bar push down using curl bar on crossover cable machine (same weight as rope pulldown).
-4 sets of dips, body weight + 15lb dumbbell added.
-3 or 4 sets of tricep push-backs (while leaning over), using 15 lb dumbbell
-1 giant drop set of bicep concentration curls (8 x 35, 4 x 30, 4 x 25, 7 x 20), do this for each arm.
-4 sets of hammer curls using hammer curl bar (17.5lbs on each side, about 70 pounds in total with the bar I think).
-4 sets of reverse bicep curls on crossover cable machine (instead of my palms facing up, they face down). Plate #7 (70 lbs)
-4 sets of traditional standing bicep curls using straight bar (a little smaller size that normal 45lb barbell). 50lbs in total.
There are some good things here, such as dips, reverse curls and... well, thats it IMO. I think biceps are the most overly trained muscle group EVERRR, and it would be in your best interest to forget about it. Start doing pull ups and rows, compound lifts... not to be rude or anything, but you're the kind of person we refer to here as "curl jockeys". Search around on this site, read the articles and develop a routine that includes lots of compound movements.
-4 sets of leg press. (about 250lbs)
-4 sets of leg extensions (plate #9, 90lbs)
-4 sets of leg curls (plate #10, 100lbs)
-4 sets of abductor presses (I think this is about 150lbs)
-4 sets of adductor presses. (I think this is about 150lbs).
START SQUATTING. Please, do yourself a favor and start squatting. The leg press is inferior to squatting in almost every way for your goals, and everyone on this website will agree unanimously with me on that one. Start squatting, that's all I can say on this subject.
-4 sets of leg raises/ceiling kicks. About 20 reps each set.
-4 sets of leg extension rows, about 25 reps each set.
-2 sets of oblique crunches using slant bench. Body weight + 25lb plate.
-4 sets of planks to work the core. About 75 seconds each set.
-4 sets of hanging leg raises, about 15 reps each set.
-20-30 min. of jumprope.
Give up on the cardio. If you're gonna start bulking, just give up on the cardio. If you must, do a few minutes of jumping rope because you seem to like it so much (I'm a boxer, I can't part with my jump rope). I see some good things here, too, including the planks and the leg raises. I don't even claim to know what a "leg extension row" is, but I can only assume you're referring to some kind of machine. Forget about these machines, they are garbage. Abs are best done on the floor, mainly because the abs must work in conjunction with the hip flexors. Aside from that, having a whole day for abs is ridiculous. Abs should be something that you throw into your routine many times a week, if not every day.
-4 sets of incline dumbbell presses. 60lb dumbell each hand. 6-8 reps each set.
-4 sets flat dumbbell presses. 70lb dumbbell each hand. 6-8 reps each set.
-4 sets incline bench on machine (the kind where you add actual plates). Add about 75lbs each side. 6-8 reps each set.
-4 sets of military press on machine (same type as above). About 110 lbs, 6-8 reps each set.
-4 sets of crossover cables, plate #9, with 5lb key added. 6-8 reps each set.
-4 sets of inner chest crossover cables (handles are attached to lower stack, and I bring my arms in and then push up over my head). 6-8 reps each set.
-4 sets on butterfly machine. 150lbs, 6-8 reps each set.
-3 sets on lat tower pull ups, no weight assistance. about 8 reps each set.
-3-sets of lat pulls, plate #13 (about 130lbs). About 7-8 reps each set.
-4 sets of seat cable rows, about 65lbs each side, about 6-8 reps each set.