Four Days a week:
Squats 15lb in each hand x24
Lunges 15lb in each hand x12 per side
Push ups x24
bicycle crunches x100
preacher curl 60lb x12
seated pulley rows 40lb x12 per side
overhead shoulder press 20lb per hand x12
bent rows 30lbs x12 per side
dips 18lb bar on lap x24
*I do this twice*
That workout looks rubbish to be honest.
100 Bicycle crunches, followed by 100 Crunches? effectively 400 Crunches a session and potentially some indirect Abs work from the Squats and Lunges.
Also TBT is not reccomendable to novices beyond 3 sessions a week, so 4 is too much and won't promote good muscle recovery, because then you're going to have to do the same thing at least 2 days in a row.
24 squats per set and 12 Lunges per set? You could end up potentially Quad dominant and get some issues regards walking and posture, because somewhere down the line, if you tried ot increase the weight on those exercises you would stimulate a greater growth potential on one muscle group, as opposed to the other.
Two Row exercises seperated by a Shoulder exercise and a Bicep Exercise before a Back exercise, not after.
Try this instead.
Dumbell Squats, 2 sets 10 reps
Dumbell Lunges, 2 sets 10 reps
Barbell Deadlifts, 2 sets 10 reps
Dumbell Bench Press, 2 sets 10 reps
Bent over Barbell Rows, 2 sets 10 reps (Done after the Chest, as Back muscles help stabilise Chest work, so it's better to fatigue them after, not before.
Dumbell Shrugs, 2 sets 10 reps (Small muscles worked after big ones, as small ones often help to stabilise or assist the movement of bigger ones, so fatiguing them before bigger lifts may hinder the bigger lifts.
Planks 30 seconds.
With Dumbells, use the smallest available on small muscles and the next ones up on big muscles. With Barbells use the second smallest one, as you're using them on big muscles only, so no need to go for the absolute lightest, so assuming the smallest was a 5kg, (11lb) one, then the next would be a 10kg, (22lb) one.
Also, remember on Shrugs to go straight up and down, don't rotate, as it could lead to Rotator Cuff problems. The Rotator Cuff being the group of 4 muscles, connected to your Ball and Socket Joint.
See how something like that works