well, i finally came up with a routine
monday - cardio (maybe at the gym or outdoor )
tuesday - FBW
wednesday - cardio
thursday- FBW
friday - cardio
saturday - FBW
Sunday - rest

now my FBW consists of

chest
bench 4sets of 12rep ( 44lbs. should i go for a heavier and fewer reps ?)
push ups 4 sets of 12 rep

abs
swiss ball crunch 3 sets of 12 rep

triceps
the cable pulldown thing the one where u use the rope on the cable machine(intensity @ 12.5kg) 4 sets of 12 rep

biceps
barbell curl 40lbs 4 sets of 12 rep

legs
full squats @ 44lbs

back
lat pulldown 6sets of 8rep @ 66lbs
there are a few more i dont really know how to describe

i need comments please.thank you.

Alright. I'll take a stab. If we count the few back exercises you don't know how to describe and assume they will be 4 sets as well, you have 58 sets here at an average of 12 reps each. That's too many. Even if you were doing 5x5, you'd need a dozen exercises to get there.

Cut out at least two of the ab exercises, and switch sit-ups to swiss ball crunch if you keep them). I would drop the curls and tricep isolations altogether. If you feel the need to keep them, at least get rid of one of the curls. I would probably dump one of the chest exercises as well. If you want to do different exercises, it's easier to create two different FBW routines and do them on alternate days, rather than to have numerous exercises for each body part.

Now you've cleared up potentially 6 exercises. I'd change the one set of full squats to sets and reps. I would add in some deadlifts, though potentially in a second routine on a different day.

There's a lot going on here and it's hard to visualize. I'd consider some of the changes above and maybe repost. It would be easier for someone to review again after that. Just my two cents. Hope it helps.

thanks DEF. will work things out. could anyone comment on nutritions?is it suitable for bulking? do i have to increase the intensity on workouts?

Theres also no rest days...if you hadn't noticed

updated.thanks.do i need to increase intensity as im still bulking?