Holy shit!!!
Bro, that is way, way too much!
I'm on gear most of the time and even with the speeded recovery, I wouldn't dream of doing anywhere near as much as that and I'm known for doing brutal workouts as the guys on here will tell you!
That upper arm workout is crazy, 12 sets for biceps is too much by about 6 or 7 sets.
and only 3 sets for triceps is not enough!

Right so we need to sort your diet and training

First the training:
You could try any of the following:
This is the Dorian Yates HIT routine, It is brutal and do not attempt it if you don't have a spotter!(This is also my personal favorite)
https://www.hypermuscles.com/f69/dorians-program-575/

The next one is a 3 days per week full body routine, This is excellent!
https://www.hypermuscles.com/f69/new...ull-body-1637/

This one is for intermediates but is great
https://www.hypermuscles.com/f69/bod...mediates-1919/

The first thing you will notice with those training programs is how much less you do compared to your current program!

As for the diet I will work one out for you and post it up

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