Based off of advice from several of you as well as trying to reach my goals, I'm going to start the following training program:

Mon - Back + Biceps + Cardio
Tue - Cardio + Abs
Wed - Legs + Cardio
Thurs - Cardio
Fri - Chest + Triceps + Shoulders + Cardio
Sat - Cardio + Abs
Sun - Rest

I'm hoping this will give my body more recovery time and focus on fatloss, initially. Thanks for all the suggestions guys...

By the looks of it, I wanna follow this routine but can you tell me exactly the workouts you do for each body part? Not just "chest/biceps" yet specifically "bench press" and how many reps/sets ya gonna be doing. Thanks!

By the looks of it, I wanna follow this routine but can you tell me exactly the workouts you do for each body part? Not just "chest/biceps" yet specifically "bench press" and how many reps/sets ya gonna be doing. Thanks!

Sure here's what I intend on doing:

Back: Row, Decline Row, High Row(incline), (90lbs Resistance, 3x12 reps) Back Extensions (70lbs resistance, 3x12 reps), Front+behind the neck lat pulldown 90-100lbs resistance, 3x12 reps

Biceps: Preacher/decline curls: 40lbs per arm resistance, 3x12 reps

Abs: Side Crunches (1x50 reps 50lbs resistance) Torso rotation (4x15 reps 50lbs resistance), Ab pulldown machine (3x12 50lbs resistance), decline crunches (1x50 reps), Reverse crunches/leg extensions (1x50 reps)

Triceps: Tricep pulldown machine (3x10 50lbs resistancte), Seated dip machine (3x10 130lbs resistance)

Chest: Decline/Incline/Stationary press (3x10 each excersise 90-120lbs resistance), Pec/Delt butterfly dec (3x10 100lbs resistance)

Legs: Hip/Thigh Abduction (3x10 reps 70lbs resistance), Leg press (3x10 reps 140lbs resistance), Leg extensions (3x10 100lbs resistance) Hamstring/leg curls (3x10 70lbs resistance), Calf raises (3x10 150lbs resistance)

Cardio: 15-25 minutes (depending on how long I can last, I have really bad vertigo + panic disorder so i freak out sometimes and panic under pressure) 150+ avg heart rate (27 max heart rate = 193), Eliptical/Bike (mostly eliptical though). Usually end up burning 300 calories with ease...

That's pretty much the excersise and reps I do.. Alot of the people in the forum say that I'm speeding through my workouts too quickly and not working out effectively, as I was crunching legs/back/abs/cardio in one day and chest/bi/tri/shoulders/abs/cardio in the alternating days 6 days a week...

I had come up with the idea from Men's Health. Where they mentioned blasting through your workouts, pushing weights faster and taking very little-no rest to get a huge aerobic benefit.

Hope this helps.. and doesn't hurt :).. mind you a i'm an amateur.. i'm sure there's lots of people out there that can give you more sage advice, i've got about 30lbs to lose still and muscle to rip... so it may be too little/too much for you.

Best Regards,
CZ