You say you were given this workout. Who gave it to you?
That's WAY WAY WAY WAY WAY too much lifting. WAY too much.
Lemme, state that again. WAY too much.
In case I didn't get my point across:
WAY TOO MUCH LIFTING
Your muscles need a good 48 hours to truly recuperate & rebuild. You should never be hitting the same body part on consecutive days if you're trying for actual strength gains. (With the semi-exception of abs.)
Give your muscles some time to rest in between and I GAURANTEE you'll see better results than you are now. No matter how much you feel like you're getting gains from your current program, you'll get better gains with some recuperative time in-between.
I work weights 4 days a week for roughly an hour. Abs/Core on all 4 of those days, plus aerobics as often as I'm not too lazy to do.
Usually 4 random days a week as well.
I'll list my entire workout schedule when I get home, but here's the quick breakdown. I actually put 2 full days between body parts. Longer than is
really necessary for maximal gains, but I'm not going for Mr. Olympia here (which, technically, requires a different approach to weightlifting anyways.)
Monday/Thursday:
Quads/Hamstrings
Triceps
Forearms
Chest
Abs
Tuesday/Friday:
Calves
Back / Lats
Shoulders
Biceps
Abs
Wednesday, Saturday & Sunday are all off days.
I start with a few minutes of aerobic type stuff to warm up (typically jumping jacks if I'm by myself, or peppering with a ball if my partner is around), then a set of very light poundage of all the stuff I'm doing that day.
If I do any actual aerobic on weightlifting days it's always either at least 6 hours before lifting, or afterwards. If you wear out your muscles and use up your energy before lifting you won't be able to use as much weight and will not see as much improvement in strength. Done well before & you've given your energy reserves the time to build back up, done right after and you're gonna be burning mostly fat calories as you've used your glycogen stores up while lifting.
You're doing alot of great base all-around muscle building exercises. You're just doing too much of them. Also, the workout that you've got going seems to be designed to build mass more than anything else. If you want to be a "BEEFCAKE!" you're on the right track. Truly explosive useable strength would require a slightly different approach than this.
I'm sure you'll see some good gains with this workout. Anyone except those who have been training seriously hardcore for a while would simply because it's so intense. But you could be getting
better gains with less actual work.
More is not always better when it comes to weightlifting. An hour or two with Google checking out stuff such as
www.menshealth.com or any of the reputable fitness sites will back up everything I've said here.
D