want 2 lose bodyfat, build muscle and have a healthly herat where i can run jog etc where im totally fit

my routine is as follwos is the routine correct 4 my goals (above)

Muscle and Cardio - 5 Day Split Routine
Chest & Biceps + Cardio
Legs & Core + Cardio
Cardio Day
Shoulders & Triceps + Cardio
Back + Cardio


Pyramid sets

Day 1 - Chest & Biceps + Cardio
Chest

Bench Press - 5 sets

Warm up set of 20 reps - light weight
12 reps - medium weight
10 reps - medium / heavy weight
8 reps - heavy weight
12 reps - medium weight

Incline Dumbell Bench Press - 4 sets

12 reps - medium weight
10 reps - medium / heavy weight
8 reps - heavy weight
12 reps - medium weight

Pec Deck - 4 sets

12 reps - medium weight
10 reps - medium / heavy weight
8 reps - heavy weight
12 reps - medium weight

Incline Bench Press / Incline Bench - Smith

3 x 20 reps - light / medium weight

Biceps

Alternate Seated Curl - 4 sets

12 reps - medium weight
10 reps - medium / heavy weight
8 reps - heavy weight
12 reps - medium weight

Standing EZ Curl - 5 sets (a weight you can perform 12 reps with)

10 reps - rest for 10 sec
8 reps - rest for 8 sec
6 reps - rest for 6 sec
4 reps - rest for 4 sec
2 reps - rest for 1 minute

Cardio

Bike - 10 minutes

Increase resistance level every 2 minutes

Day 2 - Legs & Core + Cardio
Legs

Bike - 5 minutes (light warm up)

45º Leg Press (Sled) - 6 sets

Warm up set of 20 reps - light weight
15 reps - medium weight
12 reps - medium weight
10 reps - medium / heavy weight
8 reps - heavy weight
12 reps - medium weight

Squats - 4 sets

15 reps - medium weight
12 reps - medium / heavy weight
10 reps - heavy weight
12 reps - medium weight

Leg Extension - 4 sets

15 reps - medium weight
12 reps - medium / heavy weight
10 reps - heavy weight
12 reps - medium weight

Seated Calf Raise / Standing Calf Raise - 6 sets

20 reps - light weight
15 reps - medium weight
12 reps - medium / heavy weight
10 reps - heavy weight
15 reps - medium weight
20 reps - light weight

Core

Cable Ab Crunch - 4 sets

15 reps - light / medium weight
15 reps - light / medium weight
15 reps - light / medium weight
15 reps - light / medium weight

Crunch - 3 sets

20 reps
20 reps
20 reps

Knees-To-Chest on Side - 3 sets

20 reps
20 reps
20 reps

Sit-up - 3 sets

10 - 12 reps
10 - 12 reps
10 - 12 reps

Back Extension - 3 sets

20 reps
20 reps
20 reps

Cardio
Stepper - 10 minutes (use bike if stepper is unavailable) Moderate pace

Day 3 - Cardio Day
Bike - 5 minutes (light warm up)

Cross-Trainer - 10 minutes
Increase resistance level every 2 minutes

Treadmill - 10 minutes
If available - increase the incline every 2 minutes

Rower - 10 minutes
For the last 20 seconds of each minute increase your rpm as much as possible

Bike - 10 minutes
For the last 20 seconds of each minute increase your rpm as much as possible

Bike - 5 minutes (light cool down)

*Stepper - 10 minutes

Note - also do alternative as shown below

Warm up - 2 minutes at a normal pace
10 seconds at a normal pace (e.g. 60 rpm)
20 seconds at a fast pace (e.g. 120 rpm)
Repeat for 6 minutes
Cool down - 2 minutes at a normal pace
Total workout time = 10 minutes

Note - Use  bike as a warm up and cool down tool cuz it requires no balance and has no impact through the joints, therefore is most efficient at effectively preparing for my workout ahead.

Day 4 - Shoulders & Triceps + Cardio
Shoulders

Dumbell Rear Fly - 4 sets

15 reps - light weight
12 reps - medium weight
10 reps - medium / heavy weight
12 reps - medium weight

Lateral Raise - 5 sets

15 reps - light weight
12 reps - medium weight
10 reps - medium / heavy weight
8 reps - heavy weight
12 reps - medium weight

Dumbell Shoulder Press - 4 sets

15 reps - light weight
12 reps - medium weight
10 reps - medium / heavy weight
12 reps - medium weight

Dumbell Shrug - 4 sets

20 reps - medium weight
20 reps - medium / heavy weight
20 reps - medium / heavy weight
20 reps - medium weight

Barbell Front Raise - 4 sets

15 reps - light weight
12 reps - medium weight
10 reps - medium / heavy weight
12 reps - medium weight

Triceps
Tricep Push Down - Rope - Close Grip - 4 sets

15 reps - light weight
12 reps - medium weight
10 reps - medium / heavy weight
12 reps - medium weight

Skull Crusher - 4 sets

15 reps - light weight
12 reps - medium weight
10 reps - medium / heavy weight
12 reps - medium weight

Cardio
Cross-Trainer / Bike - 15 minutes Moderate pace (e.g. 80 rpm)

Day 5 - Back + Cardio
Back

Lat Pull Down - 5 sets

15 reps - light weight
12 reps - medium weight
10 reps - medium / heavy weight
8 reps - heavy weight
12 reps - medium weight

Close Grip Seated Row - 5 sets

15 reps - light weight
12 reps - medium weight
10 reps - medium / heavy weight
8 reps - heavy weight
12 reps - medium weight

Standing Single Arm Row - 5 sets

15 reps - light weight
12 reps - medium weight
10 reps - medium / heavy weight
8 reps - heavy weight
12 reps - medium weight

Close Grip Lat Pull Down - 5 sets

15 reps - light weight
12 reps - medium weight
10 reps - medium / heavy weight
8 reps - heavy weight
12 reps - medium weight

Back Extension - 3 sets

20 reps
20 reps
20 reps

Back Extension - Frame - 3 sets

12 - 15 reps
12 - 15 reps
12 - 15 reps

Cardio
Rower - 10 minutes Moderate pace

will also post my diet soon

cheers

can some1 post their reply plz

will do tonite. at college atm

i would tend to lower your reps down a bit to say 12's and do them in good strict fashion.......with loads of sets of 20 you will just get massive lactic acid build up and you wont be able to go heavy enough

Yeh lower the reps.. 20 reps will give you more of a respirtory workout then muscle building. lower them like Kez said.

Moh,

is your goal to be bodybuilder big or just to be a little more muscular and fit?

Can't answer your question fully without a clear picture of the type of phyqique you are after.

Either way your routine looks a little over long with too many sets and excerices per body part.

Without appearing to undermine the answers already posted I think more info' is needed to
give an informed answer to your question.

High reps CAN be used to build muscle, look at Serge Nubret and Johnny Fuller, both
advocates of hi rep training and had great physiques, although if my memory is correct
they didn't do as many sets as you are doing.
Hi reps combined with hi sets will keep you lean but not overly muscular.
So let us know what you want and I'm sure an informed answer can be given.


Cheers

Reaper.

Quoted from Reaper

Moh,

is your goal to be bodybuilder big or just to be a little more muscular and fit?

Can't answer your question fully without a clear picture of the type of phyqique you are after.

Either way your routine looks a little over long with too many sets and excerices per body part.

Without appearing to undermine the answers already posted I think more info' is needed to
give an informed answer to your question.

High reps CAN be used to build muscle, look at Serge Nubret and Johnny Fuller, both
advocates of hi rep training and had great physiques, although if my memory is correct
they didn't do as many sets as you are doing.
Hi reps combined with hi sets will keep you lean but not overly muscular.
So let us know what you want and I'm sure an informed answer can be given.


Cheers

Reaper.

cheers 4 that m8 i want 2 be learner not big as some guys but very lean im weighing at 11 stones thinking of losing 1 sone is this a good idea with regards 2 my goals? also i wsa thinking of adding 2 my routine 45 mins of cardio in da morning b4 breakfast 5 days a week and rather not do the full cardio session whih i normally do on wednesday just do cardio 45mins in da morning, is this something which u will advice on  

The cardio every morning is never a bad thing, it gets you started for the day and encourages fat loss, so stick with
that. It need not be too intense, just enough to get you warm and puffing a little.
The routine you have is, as I have said, a little long.

I would suggest 3 excercises per major bodypart, start with hi rep sets, around the 20 mark, second set around the
15 mark and third set around the 12 mark. Add weight each set. The weight should stop you at the desired number of
reps, not you stop just because you get there. I suggest a diary where you can record your sets. reps. weights so
that you know what you are aiming for each workout. Smaller muscle groups, calves, arms and shoulders, I would
stick to two movements per muscle group, 3 sets each.

Good luck and please keep us posted of your progress.

Reaper.