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I started this program about 1 month ago. I had to modify it slightly because I only have access to dumbbells and I needed to do a 3-day split. Please provide feedback. For each of the exercises, I am working until failure at 8-12 reps. Each day takes about 45 minutes to complete. I also run ~2 miles and play soccer once/week.

I am 45 years old, in decent shape, but want to improve strength, body shape and overall fitness to get ready for a ski trip this winter. I have seen very good progress in both performance and appearance, but I wanted to get feedback from more informed people.

Day 1 (Chest, Triceps, Abs)
Flat Fly / Flat Bench Press rest 3 min
Flat Fly / Flat Bench Press rest 4 min
Flat Fly / Flat Bench Press rest 4 min
Kickbacks rest 2 min
Kickbacks rest 2 min
Skullcrusher rest 2 min
Skullcrusher rest 2 min
Weighted Sit-ups rest 2 min
Weighted Sit-ups rest 2 min
Weighted Sit-ups rest 2 min

Day 2 (Back, Biceps, Traps)
Bench Row rest 2 min
Bench Row rest 2 min
Bench Row rest 2 min
Pullover rest 2 min
Pullover rest 2 min
Pullover rest 2 min
Alternate Curls rest 2 min
Alternate Curls rest 2 min
Alternate Curls rest 2 min
Incline Curl rest 2 min
Incline Curl rest 2 min
Incline Curl rest 2 min
Upright Row rest 2 min
Upright Row rest 2 min
Upright Row rest 2 min

Day 3 (Shoulders, Legs, Abs)
Lateral Raise / Overhead Press rest 3 min
Lateral Raise / Overhead Press rest 3 min
Flat Rear Raise rest 2 min
Flat Rear Raise rest 2 min
Squat rest 2 min
Squat rest 2 min
Squat rest 2 min
Lunge rest 2 min
Lunge rest 2 min
Calf Raise rest 2 min
Calf Raise rest 2 min
Calf Raise rest 2 min
Crunch rest 2 min (as many as I can in 2 min then rest)
Crunch rest 2 min (as many as I can in 2 min then rest)
Leg Lifts rest 2 min (as many as I can in 2 min then rest)
Leg Lifts rest 2 min (as many as I can in 2 min then rest)