Thread: Room for improvement?

I was just curious about what you all thought of my workout that i concocted. I weigh about 125... no idea what bf, but last time i checked was pre-comp and i was at 11%. I'm sure i'm more by now. my goal is to build up muscle for the next comp... you can see my pic on my profile, from the Tampa bay classic, i'm the one on the left. Thanks!!

Day 1
1. Hanging leg raise, 3 sets x 20 reps
2. Machine crunch, 3x20
3. crunch w/ free weight, 3x20
4. Incline press, 3x10
5. flat bench row, 3x10
6. flat bench press 3x10
7. low pulley row, 3x10

day 2
1.squat 3x10
2. power lunge, 3x10
3. standing leg curl 3x8
4. calf raise, 3x15
5. hyperextention 3x8
6. leg extension 3x10

day 3
1. standing alt. db curl 3x10
2. lat raise 3x10
3. cable pushdown 3x8
4. cable curls 3x10
5. upright row 3x10
6. kickbacks 3x10
7. shoulder press 3x10

I'm still tweaking, but could use your help! For cardio, me and my bf take our dogs roller blading. yay but if we don't i try to do elliptical or treadmill the next day.

so if you guys are making fun of me for my sets and reps, what would be better?