My current resistance training routine

Here's my resistance training routine. It's pretty easy. I don't believe in killing yourself in the gym (rather achieve your goals via dieting and nutrition). Every exercise is supersetted and each is done for 3 sets, 10 reps each. There is a strong emphasis on abs and shoulders. The supersetted exercises are grouped together.

Monday - Back / Heavy Abs

• wide grip pullups
• straight leg medicine ball lifts (lying on a decline bench)

• tbar rows
• straight leg lifts (hanging from a pullup bar)

• close grip cable rows
• weighted crunches (on decline bench, hold weight straight up with straight arms)

• reverse curls without thumbs (forearms for climbing)
• machine crunches

• broomstick with rope and weight on end (forearms for climbing)
• machine bicep curls (a vanity exercise)

Wednesday - Chest / Shoulders

• incline dumbell press (4-5 sets, increasing weight)
• bent over rear delt dumbell raises

• flat barbell bench press
• rear delt machine (reverse pec deck)

• machine chest flies
• smith machine shoulder press

• tricep pulldowns on cable machine
• machine shoulder side laterals (chicken dance machine)

• dumbell kickbacks
• dumbell side laterals

Friday - Legs / Light Abs

• squats on smith machine (5 sets, increase weight)
• plate drag on bosu ball

• leg press
• medicine ball lifts (between knees) on flat bench

• quad extensions
• some weird ab machine where you push forward with straight arms
• seated calf raises

• hamstring curls
• medicine ball (or 25 lb plate) twists (for obliques)
• standing calf raises

Notes

I don't really rest... meaning I don't sit and do nothing. I rest by walking between stations, getting a drink, racking the weights, etc.

Workout should take about an hour.

The only exercises I do to failure are bench press, machine flies and the leg lifts. It is not by design, it's just freaking hard sometimes.

I vary the exercises sometimes, especially the grip (wide to narrow and vice versa).