Hey guys,

Two weeks ago I began a new more intense training routine. I have been lifting for a year or so, but began seriously three months ago. I'm hitting the gym 5-6 days a week + 1 day cardio.

Can you please reate my routine. Tell me if I am missing something.
I do each exercise for 3 sets, 8-12 reps, increasing the weight by 5-10 lbs where applicable

1- Back & Biceps

. Close grip chin-up
. Dumbbell bent-over row
. Front pulldown
. Barbell/dumbbell curl
. Barbell preacher curl
. Dumbbell hammer curl
. Dumbbell wrist flexor

2- Chest & Triceps

. Bench press
. Assisted chest dip
. Incline bench press
. Fly
. Skull crusher
. Bench dip
. Dumbbell reverse wrist curl

3- Thighs

. Barbell full squat
. Barbell straight leg deadlift
. Lever 45 degrees leg press
. Leg curl
. Dumbbell lunge
. Smith good morning

4- Shoulders & Calves

. Barbell military press
. Dumbbell standing calf raise
. Smith upright row
. Dumbbell front raise
. Barbell rear delt raise/ machine delt
. Barbell Shrug

I do sit-ups after each workout for lower and upper abs and sides also.

I have one more question, how much cardio should I do? I wanna gain mass but try to keep the fat gain at a minimum.
I am also taking protein shakes post-workout and eating considerably well.

Thanks guys.