Natural Bodybuilder Rolando Amorim / Rolando Amori from www.MuscleSculpture.com performing his winning 2006 NGA NH Posing Routine, Bodybuilding Routine.

Bodybuilding.dk: Træning med Joachim B. Olsen d. 3-04-10

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So I got to the gym 3 times a week.
each day I go to the gym I workout a bit of every muscle doing low rep high weight.
Is this not as effective in body building, if not does anyone have a better program to help me get muscles faster.
i also get plenty of Cardio in soccer practice and games, and dont already have plenty of leg muscles so I dont need as much excersise there.
so working 2 days a week upper body and the other day lower body and switching up the order I do is fine?

I’m going to begin a 12 week program consisting of these two workouts. I am already a regular weight lifter and athlete. One workout will be Mon,Wed,Fri. The other Tue,Thur,Sat. The Mon,Wed,Fri will be chest,triceps,abs, and legs. Tuesday,Thur,Sat will be Shoulders,Biceps,abs, and Back. And for example 3×12 means 3 sets of 12 reps, or 4×10 means 4 sets of 10 etc.

Mon,Wed,Fri:
Bench 4×10 superset with Tricep Cable Pushdowns 4×12
Incline Bench 3×12
Lying Tricep Presses 3×12
Flys 3×12
Squats 5×10 (I usually go with more volume with my legs. I found out body reacts better.)
Leg Curls 3×12
Lunges 3×12
Calves 4×12

Tues,Thur,Sat
Deadlift 4×10
Bent over rows 4×12
Military Press 4×10
(I try to work each side of the shoulder: anterior,lateral,posterior to get better seperation in muscles.)
Shoulder Front Raise 3×12
Shoulder Lateral Raise 3×12
Bentover Shoulder Lateral Raise 3×12 (Works the posterior or back of the shoulder)
Bicep Curls 4×12
Close Grip Curls 3×12
Alternating Concentration Curls 3×12 each

Please tell me your thoughts and what I could revise to gain more overall strength and size in this twelve week period.