Obroin u are a saint.
I only added the tricep kickback to train my tricep more. Basically I wanted to train five days a week with the weekend as rest days.3 times a week strength and in between that cardio (eg. Jogging, swimming, rowing).
But I must add, that my training regime can't be completely useless?
Not useless in the fact that almost anything is better than nothing. It's far from a great program though. Albeit, it's a lot better than most beginners who think BENCH AND BI'S ALL DAY BROOOO so there's that.
Here's what I see with your program.
1. Not nearly enough lower body work. The leg press is great for bodybuilders who already have a lot of muscle because it allows them to fine tune each muscle in their legs, and for those with bad hips/knees. If you were only going to do one lower body exercise, it should be squats. The range of motion is greater, and the instability of supporting a large weight on your back leads to much greater gains. That being said, you're really only doing 1 leg exercise out of 8. Calfs are too small, and its not the same as doing deadlifts or other lower body work. Realistically, your lower body accounts for more muscle than your upper body, so you need more real lower body work then you currently have.
2. For what you're doing, your back work isn't bad. You hit it vertically and horizontally, and with quality compound exercises. I prefer barbell rows, but you might get more out of iso rows. Easily the best part of the program, and if you allowed for weighted variations, you would see the most improvement here.
3. By butterflys, I assume you mean chest flys. Again, these are an isolation exercise that really doesn't hit your chest like its meant to be used. Benching, in almost all of its variations, is a far greater chest workout. Dips are really solid, good addition there. But you don't have any overhead work, and your shoulders are neglected.
4. We already talked about abs and triceps. If you really wanna hit triceps more, do close grip bench pressing or triceps pressdowns with a rope. Far greater triceps involvement.
5. The way your program is structured, you're asking for overtraining. Hitting the same exercises every day, without changing the reps/allowing for a deload, is going to burn you out. It's better to hit it hard, and then rest before you hit it again, and allow for a little variation. I don't mean you need a thousand different exercises, but look at how in the sample programs, you do things different every day. There's a reason for it.
6. If that's the type of cardio you prefer doing, go for it. I love swimming, and I feel it is the best cross training out there due to its low impact and full body nature. Rowing is pretty solid as well. Maybe do cardio Tues/Saturday, and take Thursday off, to give yourself more rest in the middle of it all.
But for real, you should definitely read the FAQ's. People far more knowledgeable than me have put some great work in there, and the more you educate yourself now, the better you'll be in the long run.