Noobie exercise plan

[pringles]

Hey guys, after purchasing a second hand weight bench a couple of weeks ago and doing a bit of browsing on this forum I have finally come up with an exercise plan for myself.

I am 188cm tall and about 96kg, I am looking to loose some weight, build some muscle and get fit in general. I am not after huge bulging muscles, just some decent defintition.

Here is what I have come up with

Monday

Weights – Chest/Shoulders

Flat Barbell Bench Press 3 x 10 reps
Dumbell Flys 3 x 10 reps
Pushups 2 x as many as possible

Seated Dumbell Raise 3 x 10 reps
Side Lateral Raise 3 x 10 reps


Tuesday

Cardio
20 – 30 min cardio – running or riding


Wednesday

Weights – Biceps/Triceps

Barbell Curls 3 x 10 reps
Concentration Curls 3 x 10 reps
Dumbell Bicep Curl 3 x 10 reps

Bench Dips 3 x 10
Seated Triceps Press 3 x 10 reps

Cardio

Squash - 1hr – 1 ½ hr


Thursday

Cardio
20 – 30 min cardio – running or riding.


Friday

Legs/Abs

Barbell Full Squat 3 x 10 reps
Barbell Seated Calf Raise 3 x 10 reps

Dumbell Side Bend 3 x 10 reps
Flat Bench Leg Pull In/Raise 2 x as many as possible
Sit-ups 2 x as many as possible

Weekend – Rest


Does this look alright??? Please feel free to comment on my abouve plan as I havent really done anything like this before and I want to make sure I am doing it properly.

Should I be doing less reps and more weight?? I read that I should be struggling at the end of each set of reps.

I am also in the process of drawing up a suitable eating plan to go with the above plan, and will post that for comments when I have done it.

Cheers

 

[biftek]

what about your back? its not even included on any of the days?

I would stick some deadlifts, lots of chinups (under and over), somethign for your lats and some sort of row in there for your back.

Also for triceps maybe add a french press or skullcrusher (basically the same thing) as they are great tricep killers