muz

I'm trying to get back into training (since I stopped due to a bad shoulder, old rugby injury)and want a few pointers. Rather than just going into spare room/gym and doing weights as I feel like it I've started a proper program which looks like;

3 sets of 8 reps on all weighs.

Monday - Chest
Flat barbell bench press
Incline dumbbell bench press
Flat Dumbbell flys
Flat Dumbbell pullovers

Tuesday - Shoulders & Abs
Stood military press
Bar upright row
Dambbell lat raises
Situps (50 split into 2 sets of 25 one before I start, one when I finish)
Dumbell side bend

Wednesday - Back
barbell bent over row
Chinups (30 split into 2 sets of 15, one at start one at finish)
Dead lifts
One arm rows

Thursdays - Arms
Bench dips (30 2 sets of 15, one at start one at finish)
Dumbell curls
Hammer curls
French press

Friday - Legs
Barbell squats
Dead lifts
good mornings
Barbell lunges

Is there anything there I should be replacing with something else or is that about right?

Also am I eating too much protein?

I've been having 3 protein shakes a day. One for breakfast, one after my workout, about 6:45 and one before bed about 11pm. I've been putting 2 level scoops in 250ML of milk, but I've worked that out to 132g of protein!

Im ony 156lbs (71kg) so I should only be having between 125-135g all day. I was told.

Lunch always consists of a tuna mayo or chicken breast and mayo on granary bread and a plain flapjack .

then dinner is always carrots/peas/potatoes with either a whole chicken breast in some sort of sauce or salmon or a pasta dish (as mum cooks for me! and she eats healthy)

So adding it up I'm getting on 180-200 odd g of protein a day. Is this too much?

Alps Pacino

i aint no expert but i have always done

back and bi's
chest and tri's
shoulders and fore arms
legs
cardio

all on seperate days or a bit of cardio before each group, someone will no doubt reply with more knowledge tha me