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Today was a back day for myself. I started out with 5 mins on the treadmil to get loose. The i did 3 set of 8 regular pull up to get fully warm.
Lat Pull down 4X 6-8
Upraight rows 4X 8-10
Dunbell Low Rows 4X 8-10
Close Grip pull down 4X 8-10
Smith Row 4X 10

Is 5 minutes on the treadmill the only warming up you do?

5 to 10 with la hoody on should warm me up pretty go then i like to do alot of rotaional stuff to lossen my shoulders up. Then by that point im good to go.

Legs/ Lower Back
Normal Dead Lift 4 set
              &-
nbsp;          Set 1, 10-12 Set 2, 8-6 Set 3, 6 Set 4,
Squats - 4 sets of between 6 and 10 reps
Hack Squats- 4 sets reps 8-10

Leg Extensions - 4 sets of between 8 and 10 reps
Calf Raises - 4 Sets 15 reps
Cardio 30 minutes

That looks like a great workout!!! how long do you rest before each set.
Last week I only took a 30 sec. rest between each set and it KILLED me………..

That work out seems to be good man, What ideas do you have for chest days? I would like to get my strength up a little more. Like what are kind of set do you do?

10 Mins on tredmil slow jog
Dead lift 225 2 set of 12 reps
275 1 set of 8
315 3 set of 6
Straight leg lift 70 3 of 12 reps
Hack squats set 1, 20 reps
set 2 , 15
set 3 , 12
Leg press 3 set of 10
calf raises 4 set of 15
30 Min. tredmil 12% incline speed 4.0

Chest Day:
!0min on tred
3 work out circut
Flat Bench:
Set 1 225 for 12
Set 2 250 for 10
Set 3 275 for 8
Set 4 315 for 6
Cable Flys:
4 sets of 12
Incilne Dunbell:
Set 1 90 for 12
Set 2 100 for 10
Set 3 110 for 8
I did this  with only 20 second in between no rest.

Killer chest workout… What are your goals as far as strength?

Shoulders
10 min warm up tredmil
Seated shoulder press
warm up set 55 for 20
set 1 80 for 10
set 2 95 for 10
set 3 105 for 6
Bent over lateral raises:
4 sets of 10
Plate raises:
4 sets of 10
Front Dumbell raise:
4 sets of 10
Struggs Dumbell:
4 sets of 10 holding for 10 seconds at top after each set.

My goals for overall strenght is basically to keep my size but lean out a lil bit and go for a dry lean look. Do you have any suggestion for some upperbody lifts?

I would mix up your rep ranges: 4-6 reps 6-8 reps 8-12 reps to keep your body guessing.    
 
Have you ever tried kettle bells?
 
Do super set your exercises?
For example: Super set dumbbell chest press with push ups.  If you are not looking to gain more mass then I would add some plyometric work between sets.
 
I am a big fan of compound lifts, Olympic lifts, pull ups, dips, kettle bells and plyometrics… I would definitely add hiit into your training routine at least 2-3 times a week. 
 
Most importantly proper nutrition and supplementation play the biggest roles for getting the dry clean look you are aiming for. 

I think am going to to that and start to add in more reps. I just dont want to lose my strenght numbers. I am going to incorporate some higher reps and less rep time and see if that helps me.

10 Mins on tredmil slow jog
Dead lift 225 2 set of 12 reps
275 1 set of 8
315 3 set of 6
Straight leg lift 70 3 of 12 reps
Hack squats set 1, 20 reps
set 2 , 15
set 3 , 12
Leg press 3 set of 10
calf raises 4 set of 15
30 Min. tredmil 12% incline speed 4.0

So I have come to the conclusion that I am going to stop drinking for sometime and see the positve effects on my body. Right now im 205 with about 12% body fat. In a month from now im interested in the benifits. Im going to weigh in again in about 2 weeks to see if i have a positive weight gain and strenght aswell.

No.. I think LLtrainer meant LESS REPS ..  
More sets LESS REPS!!

Shoulders
10 min warm up tredmil
Seated shoulder press
warm up set 55 for 20
set 1 80 for 10
set 2 95 for 10
set 3 105 for 6
Bent over lateral raises:
4 sets of 10
Plate raises:
4 sets of 10
Front Dumbell raise:
4 sets of 10
Struggs Dumbell:
4 sets of 10 holding for 10 seconds at top after each set.

10 mins warm up cardio
Flat Bench:
Set 1, 8 Reps
Set 2, 6 Reps
Set 3, 5 Reps
Set Burn out
Incline Dumbell:
Set 1, 12 Reps
Set 2, 8 Reps
Set 3, 6 Reps
Cable Flys:
Set 1, 12 Reps
Set 2, 10 Reps
Set 3, 10 Reps
Reverse Grib Dumbell Raise:
Set 1, 12 Reps
Set 2, 10 Reps
Set 3, 8 Reps

10 Min Warm up
Sqauts:
5 Sets of 5
Dead lift:
5 Sets of 5
One Legged Lunges:
4 Sets of 6 each leg

Back
Wide Grip pull ups:
Set 1, 20 reps
Set 2. 15 reps
Set 3, 10 Reps
Under hand grip pull downs:
Set 1, 10 Reps
Set 2, 8 Reps
Set 3, 6 Reps
Set 4, 4 Reps
Bent over Rows:
4 Sets of 12
Rear Delt Cable flys:
4 Sets of 12

MeatSack, have you tried super setting, plyometric, or Hiit in your routines yet??
It seem that you have not changed up your workouts with all the advice received..

I havnt really added to much of that into my work-outs yet. I have just increased my reps in my work out and increased my cardio time. Im lookng to switch my work out up within a couple of weeks.

Shoulders:
Seated shoulder press
warm up set 55 for 20
set 1 95 for 10
set 2 100 for 10
set 3 110 for 6
Bent over lateral raises:
4 sets of 10
Plate raises:
4 sets of 10
Front Dumbell raise:
4 sets of 10
Struggs Dumbell:
4 sets of 10 holding for 10 seconds at top after each set.

Chest Day:
10min on tred
3 work out circut
Flat Bench:
Set 1 225 for 12
Set 2 250 for 10
Set 3 275 for 8
Set 4 315 for 6
Cable Flys:
4 sets of 12
Incilne Dunbell:
Set 1 90 for 12
Set 2 100 for 10
Set 3 110 for 8
I did this  with only 20 second in between no rest.

Back
Wide Grip pull ups:
Set 1, 20 reps
Set 2. 15 reps
Set 3, 10 Reps
Under hand grip pull downs:
Set 1, 10 Reps
Set 2, 8 Reps
Set 3, 6 Reps
Set 4, 4 Reps
Bent over Rows:
4 Sets of 12
Rear Delt Cable flys:
4 Sets of 12

Shoulders
10 min warm up tredmil
Seated shoulder press
warm up set 55 for 20
set 1 80 for 10
set 2 95 for 10
set 3 105 for 6
Bent over lateral raises:
4 sets of 10
Plate raises:
4 sets of 10
Front Dumbell raise:
4 sets of 10
Struggs Dumbell:
4 sets of 10 holding for 10 seconds at top after each set.

Legs Day:
10 Min Warm up
Sqauts:
5 Sets of 5
Dead lift:
5 Sets of 5
One Legged Lunges:
4 Sets of 6 each leg

30Min Cardio