Suggest a new weight lifting routine for me

For the new year ^_^

Constraints:
45 min sessions
3 sessions per week
Nothing that breaks the standard principles: i.e. should be low rep, high weight, lots of compound exercises, etc

At the moment I do:
On all sets I aim for 6-10 reps moving weight up if I'm getting to 9 or 10 reps. Abs I aim for higher reps than that - 12 to 20.

Monday, Back/Biceps:
Wide-grip chin up x4
Barbell curl x3
Bent-over barbell row x3
Rev grip pull up x3
Seated row x3
Cable curl x2

Tuesday, Chest/Abs:
Bench x4
Decline situps x4
Incline dumbell x3
Captains chair x4
Flies x3

Thursday, Shoulders, Triceps:
Shoulder press x4
Close-grip bench x3
Lateral raise x3
Pull downs x3
Rear delts x3
Overhead extensions x2

you aiming for the chicken leg look?

throw some leg stuff in...

Step 1: Lift Weights

Step 2: ???

Step 3: Profit

if you want to bulk up some muss...

try deadlifts, partial deadlifts, sumo squats, clean/jerks.

leg press and squats too...needs some leg workouts!

Agree with leg workouts. If you're trying to bulk up a bit leg workouts help the body release testosterone, which will help with building mass. Helps with skinny legs too

Umm, maybe try replacing a few exercises with a few more dumbbell based exercises to keep it varied. Dumbbell flies, chest press, single arm rows etc.

I dropped leg workouts as I couldn't fit them and running into a weekly routine. Leg workout = no running for 2 to 3 days and v.sore knees.

My leg workout was:
Squats x4
Deadlifts x4
Extensions x3
Press x3
Calf raises x3

Squats
Deadlifts
Bench Press
Bi-Curl
Tri-Extension
Pull Up
Dips
Abs

1 set of 10 of each to failure. Low rest time.

Do a squat and a deadlift if you don't have enough time for leg work outs. These are essential. Also, if you end up going hard out on legs one day, make sure it's equal amount of exercises on front and back. I mean you have 3 exercises for the front of your legs and one for the back. It will create imbalance. Don't even worry about calf raises at all. If you ever have free time, do running up the dunes with bare fit - the best calf work out ever!

And what is your aim? Is it strength, power, speed or body building?

I don't know man, till this year I've never done any bicep exercises, EVER! I don't lack in size there tho. Because when you do your back exercises, your biceps get a blast out. Same with triceps, which get a work out while doing chest/shoulders.

But, I spend a lot more time on things like stability, power and speed.

All depends what your goals are, which you have not mentioned.

I have time to do the exercises themselves, I don't have time for the 48 hr recovery before I can go for a decent run I might just bite the bullet and start doing them again whilst forsaking some running.

Short-term goal is strength. I feel it's really lacking and adding to overall strength will be beneficial to pretty much everything.

Just ease off running for now dude. Get into the routine of doing your legs on the regular basis. Then slowly (I mean short distances/times first) ease into running again. You'll be sweet.

That's what I was doing

Dunno why... legs just seem to get punished. Maybe I need months of work to get them up to a level where I can run soon after a workout.

Havent you seen Anchorman? Tuesday is arms and back.

Dude try doing powercleans. Back in the dark ages when I used to do weights (I havent always been a fat cunt!!!) these were my staple diet for weights.

http://www.bodybuilding.com/fun/exercises.php?Name=Power+Clean

The way I was shown to do them was after picture 4 you lift the bar above your head, bring it down behind your head then back up. Notice all the muscle groups it works as well.