Which workout below would be best 4 my goal 2 lose weight (tone up) but maintain muscle,

Compound Exercises
Perform low intensity cardio every morning 4 30min (lose 300 calories) and after weight training session 4 up to 20min .

Monday - Chest & Triceps
Chest
Exercise    Sets       Reps
Barbell Bench Press 4 12
Incline Dumbbell Bench Press 4 10
Triceps
Exercise Sets Reps
Close Grip Bench Press 4 8
Dips 4 MAX

Tuesday - Legs & Abs
Legs
Exercise      Sets      Reps
Deep Squats 4 12,10,8,6
Stiff Legged Deadlifts 4 12,10,8,6
Dumbbell Lunges 4 8 each leg
Abs
Exercise    Sets     Reps
Lying Crunch with Leg Raise 5 20

Increase weight on each set of squats and deadlifts
Crunch: Lay on the floor, holding a small weight above the head. Bring legs and arms up until they almost touch. Slowly lower down to 1 inch of the floor

Wednesday: Rest Day

Thursday - Back & Biceps
Back
Exercise      Sets     Reps
Wide Grip Pullup 4 12
Chin Ups 4 10
Bent Over Barbell Rows 4 12
Cable row 4 10
  
Friday - Shoulders, Traps & Abs
Shoulders/traps
Exercise    Sets       Reps
Military Press 4 12,10,8,6
Alternate Arm Seated Dumbbell Press 4 10
Shrugs 4 8
Upright rows 4 12
Abs
Exercise     Sets       Reps
Bicycle Floor Ab Crunch 5 20

Sat and Sun - Rest

Or this routine:

Perform low intensity cardio every day, morning working up to 30+ minutes each session and after weight training session 4 up to 20min +
Abdominals performed after each training session.
Ab exercises: rope crunch, crossover crunch and hip thrusts. 20-15 reps on each set for abs.
First two sets on each body part is a warm up set indicated by * are warmup sets
Repetition timing is 4-1-4 on main exercises, and 1-1-1 on Tri-Set exercises
45 seconds rest between sets unless indicated.

Monday: Shoulders & Triceps  
Shoulders:
Seated Dumbbell Press - (15, 12*) 4 sets of 12, 10, 8, 8
Tri Set x 3 (see notes):
Dumbbell Lateral Raise - 3 sets of 10-12
Dumbbell Reverse Fly - 3 sets of 10-12
Dumbbell Shrugs - 3 sets of 10-12
Triceps:
EZ Bar Close Grip Bench - (15, 12*) 4 sets of 12, 10, 8, 8
Tri Set x 3 (see notes):
Dumbbell Kickbacks - 3 sets of 10-12
Overhead Rope Extension - 3 sets of 10-12
Narrow Grip Pushups - 3 sets to failure
Notes:
Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set.

Tuesday: Back  
Reverse Grip Bent Over Row (15*, 12*) 4 sets of 12, 10, 8, 8
Tri Set x 3 (see notes):
Wide Grip Pull Down - 3 sets of 10-12
1 Arm Cable Row - 3 sets of 8
Hyper Extensions - 3 sets of 12-15
Notes:
Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set.

Wednesday: Rest day  

Thursday: Chest & Biceps  
Chest:
Incline Dumbbell Press - (15-12*) 4 sets of 12, 8, 8, 8
Tri Set x 3 (see notes):
Pec Dec - 3 sets of 10-12
Dumbbell Flys - 3 sets of 10-12
Push Ups - 3 sets to failure
Biceps:
Dumbbell Curl - (15, 12*) 4 sets of 12, 10, 8, 8
Tri Set x 3 (see notes):
EZ Bar Curl - 3 sets of 10-12
Dumbbell Reverse Curl - 3 sets of 10-12
Rope Curl - 3 sets of 10-12
Notes:
Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set.

Friday: Legs & Calves  
Quads:
Squats - (15-12*) 5 sets of 12, 10, 8, 8, 8
Tri Set x 3 (see notes):
Wall Squat - 3 sets of 12-15
Leg Extension - 3 sets of 12-15
Sissy Squat - 3 sets of 20-25
Hamstrings:
Leg Curls - (12-15*) 4 sets of 12, 10, 10, 10
Straight Leg Deadlifts - 3 sets of 15, 12, 10
Calves:
Seated Calf Raise - (10-12*) 3 sets of 12, 10, 10
Standing Calf Raise - 3 sets of 20, 15, 15
Notes:
Tri sets: No rest between exercises. 60-90 Seconds between each Tri-Set.
Wall Squats are performed with back against a wall or door, feet placed approx 2 foot in front.

sat and sun - rest day


is it essential 2 perform cardio 4 40min every day except 4 rest days, if so does it have 2 be 65%, cuz i was told it has 2 be a moderate paste where the heart rate is at 120, but if it is at 65% then on my treadmill in the gym my heart rate has 2 be 146 i would be running is this not 2 high and would i be losing muscle rather then fat, am i right plz correct?

m8 im still waiting 4 some help n routine, cheers if some1 can take time out 2 look @ my routine and give some advice

thankz

It all depends on your size at the moment which you haven't stated. If you just want to rip up do half an hour of cardio every 2 days, when finished you should be sweating but not out of breath. the bike or cross trainer are good.

your two routines are completely different, eg in the first you have 2 presses for shoulders and chest and nothing else which is odd. whereas in the second youv got a few more isolation exercises which are needed in chest and shoulder days.
If you insist on using one of these 2 routines then the second one is best but i would reccomend changing to something like:

monday:
bench press
incline dumbell
chest dips
high pulley cables

tuesday:
pull ups
lat pulldowns
bent over row
seated row

thursday:
squat
hack squat
leg extension
lying leg curls
stiff leg deadlift

friday:
ez bar skull crushers
tri pushdowns
kickbacks
barbell curl
seated dumbell curl
preacher curl

saturday:
seated dumbell press
lateral raises
front raises
reverse flyes
shrug


However i'm sure you know the way to lose weight is highly diet based.

To lose weoight, I agree with chriseuxton.  I have just lost 6 pounds in the past week due to dropping my carb intake.