Here is my workout. Any comments

[kevin6782]

Day one:

Chest (heavy)
Bench Press 3 sets 5 to 8 reps
Cable Cross overs 3 sets 8 to 10reps
Incline Dumbells 3 sets 5 to 8 reps
Incline Flies 3 sets 8 to 10reps

Back (heavy)
Lat Pulls 3 sets 8-10reps
Seated Rows 3 sets 8-10reps
Tbar 3 sets 5-8 reps
Deadlifts 3 sets 8-10reps

Shoulders (heavy)
Military Press 3 sets 8-10reps
One Arm Side Raises 3 sets 5-8 reps
Standing rows 3 sets 8-10
Bent Over Side raises 3 sets 5-8

Day 2

Legs (heavy) No squats because of real bad ankles
Hack Suats 3 sets 5-8
Front Smith Machine squats 3 sets 5-8
Leg extensions 3 sets 8-10
Stiff leg Deadlift 3 sets 5-8
Leg Curls 3 sets 8-10
Smith Machine Calf raises 3 sets 8-10
Seated Calf raises 3 sets 8-10
One leg Dumbell Calf raises 3 sets 8-10

Bi's (heavy)
Straight bar 3 sets 5-8
Seated Barbell curls 3 sets 5-8
Incline Dumbell curls 3 sets 5-8
Cable Curls 3 sets 8-10
Standing 7's 3 sets to failure

Tri's
French Curls 3 sets 5-8
Behind head dumbell extensions 3 sets 8-10
Kickbacks 3 sets 5-8
Tricep extensions 3 sets 8-10
One hand pulldowns 3 sets 8-10

day 3 off, day 4 and 5 repeat 6 and 7 rest and repeat.