Change in routine

Hi

I have a question. I’ve been doing the same program for a while now. You can see it under this message. This however takes quite a lot of time. At the moment I have that time, but in a few weeks I’ll be getting a new job and my time will be much more limited. My question is if anyone has any insights on how I can reduce my program in time.

My program:

Monday: Rest

Tuesday:

Abs

Crunches

   1 set x 15 reps
   1 set x 20 reps
   1 set x 25 reps
   
Crunches but with legs stretched a foot above the ground

   1 set x 15 reps
   1 set x 20 reps
   1 set x 25 reps

Leg raises

   1 set x 15 reps
   1 set x 20 reps
   1 set x 25 reps

Floor side Crunch

   2 sets x 30 reps
   1 set x 50 reps

Shoulders

Alternating Shoulder Press

5 sets x 10 reps
   2 sets x 7.5 kg
   3 sets x 8.5 kg

Lateral Raise

4 sets x 10 reps
   3 sets x 3.5 kg
   1 set x 4.5 kg

Simultaneous Shoulder Press

5 sets x 10 reps
   5 sets x 12.5 kg

Innies en Outies

2 sets, each untill I can do no more

Dumbbell Shrugs (traps)

4 sets x 25 reps
   4 sets x 5.5 kg

Legs

Squads

5 sets x 10 reps
   5 sets x 18.5 kg

The Wall (this is standing against a wall with your legs bent 90°, like the end position of squads, and holding that)

5 minutes

Squads (only if I’m not able to cycle 3 times that week, so mostly I’m not doing this)

3 sets x 15 reps
   3 sets x 12.5 kg

Leg Curls   

5 sets x 10 reps
   2 sets x 10.5 kg
3 sets x 12.5 kg

Calf Raises

1 set x 15 reps
2 sets x 20 reps
   3 sets x 12.5 kg


Wednesday:

Cycling: 70 km

Thursday:

Abs

Crunches

   1 set x 15
   1 x 20
   1 x 25
   
Crunches but with legs stretched a foot above the ground

   1 set x 15
   1 x 20
   1 x 25

Leg raises

   1 set x 15
   1 x 20
   1 x 25

Floor side Crunch

   2 sets x 30
   1 x 50

Back

Dumbbell Rows

5 sets x 10 reps
   5 sets x 11.5 kg

Side lateral raises

5 sets x 10 reps
   5 sets x 3.5 kg

Cross Bench Dumbbell Pullovers

5 sets x 10 reps
   2 sets x 12.5 kg
   3 sets x 14.5 kg

Lower Back exercise

Lower Back EXERCISE DEMO Prevent Pain!

(+/- at min. 5)

4 sets x 15

Triceps

French Press

5 sets x 10 reps
2 sets x 8.5 kg
3 sets x 10.5 kg

Overhead Triceps Dumbbell Press

5 sets x 10 reps
5 sets x 18.5 kg.

Dips

5 sets x 15


Friday:

Cycling: 50 km

Saterday:

Abs

Crunches

   1 set x 15
   1 x 20
   1 x 25
   
Crunches but with legs stretched a foot above the ground

   1 set x 15
   1 x 20
   1 x 25

Leg raises

   1 set x 15
   1 x 20
   1 x 25

Floor side Crunch

   2 sets x 30
   1 set x 50

Chest

Fly

5 sets x 10 reps
   5 sets x 12.5 kg

Dumbbell press

5 sets x 10 reps
   5 sets x 14.5 kg

Fly

5 sets x 10 reps
   2 sets x 12.5 kg
   3 sets x 9.5 kg

PushUps

3 sets x 20 (I mostly don’t reach 20 though)

Biceps

Biceps Curl (lifting one at a time)

5 sets x 10
   1 set x 7.5 kg
   4 sets x 9.5 kg

Dumbbell Curls (lifting at the same time)

5 sets x 10 reps
   3 sets x 6.5 kg
   2 sets x 7.5 kg

Concentration Curls

3 sets x 10 reps
   3 sets x 7.5 kg

Sunday:

Cycling: 70 km




Also: some exercises don’t really work anymore.
-I can only feel Dumbbell Rows in my arms, not my lats.
-Dumbbell press, I can’t feel this at all in my chest. I can’t use more weight however because my arms can’t hold more.
-Biceps Curl: my right arm starts to hurt, not my biceps though. I don’t have this when I’m doing dumbbell curls, so I assume this is because it’s too much weight.
-Leg Curls is kinda hurting my knee and I feel this when I’m cycling, so in the future I might have to quit doing this exercise.

In the nearby future I will buy a pull up bar but I have to order this trough Amazon and I’m waiting until I have others stuff to order.
What is my goal with this routine? I’m not aiming to have an actual bodybuilder body. In the future I’m planning to do a fight sport so I want a body that’s more adjusted to that. Not much fat, but with a good layer of muscle.

Thx in advance!

Thx, I didn't know ^^

How you trim it will, of course, depend on your tastes.  If you are more interested in lifting for sports than for BBing, then here are a couple things I would do:
1) Focus on complex compound exercises and less on isolation (squats, deadlifts, bench press etc.)
2) Drop a lot of the ab workouts.  Many of the compounds work your abs.
3) Only include enough sets to disrupt homeostasis.  This depends a lot on how long you have been lifting and you have to listen to your body, but you do an awful lot of sets.  Just make sure you really need them all.  After 5x10 of squats, most people would be dead...
4) I would consider more full body oriented workouts as those can complement the compound exercises nicely.
5) Down the road, considering adding something like the power clean or explosive dynamic sets to increase your explosive power.  But I would get my other ducks in a line before worrying about this point.

Well, those are just some ideas.  Good luck.