First thing I'd say, is your eating looks solid. Probably should throw some food in between lunch and dinner... prolly a couple hundred calories. I'd say something like some cottage cheese, an orange and some yogurt, a glass or two of milk, maybe a peanut butter sandwich on wheat bread. Keep your body burning through the whole day....
As for your routine, let's just focus on the big muscle groups, back, chest, legs, and I have 1 thing to say about shoulders.
BACK:
No Deadlifts?? Deads are hardcore, as important as squats. Whether it's stiff leg deads to work your lower back and hamstring, or regular deads to work them, you should really work on doing those. It may "make your back sore" for a bit, but make sure you get your after workout protein, and keep with it for a couple weeks. The soreness will go away when your body adapts, and if you get your back stronger, there's less chance of injury. Make sure you do the form correctly.
No rows?? If you've got a bar for benching, you gotta be able to make yourself be able to do some bent over rows... prolly with 45 lbs on it or so.
http://www.exrx.net/WeightExercises/BackGeneral/LVBentOverRow.html
just like that, but with one end of the bar lying against the wall or something to pivot up.
Gotta throw these in, they're crucial, along with pullups. I don't see any pullups in there. That's a hardcore exercise, and you gotta do them, period.
Chest:
Pretty good, although I'd say take off a couple sets of flat bench and throw in some incline if you can. Do 3 sets of flat and 3 of incline, and maybe some flys and you're doing a good chest routine. If you hit a plateau, think of pyramid sets, possibly. 10 x 8 x 6 and up the weight on each set.
Legs:
I know you said you don't wanna, but man it's crucial. no one likes legs, and regardless of how "ripped" your legs are, they're not going to blow up overnight. Besides, the sheer number of chemicals your body releases from doing legs is enough to do them. All of your muscles will grow much more effectively if you do some squats. So... do some squats. Do the form correctly, and be a man.
Shoulders:
You may wanna throw in some shoulder press if you can, although you'd prolly have to use your bench bar, and a regular chair. Get the form down and do some of that to build your delts, and give you a broader look. Also, gotta up your shrugs man. You should be doing at least 100 lbs on shrugs, not some ***** 8 lb weights. That's not gonna do anything for you!!! Throw some weight on that bar and shrug it. IT's a 4 inch movement, and it's not that tiring. Work those damn delts.
That's all I got for now.
