New to Training -Is Plan any good?

[FriarTuck]

Hi There!!

I have put on a bit of weight a couple of years ago and would like to start training in the gym to lose weight and get into shape. I have been working with the following fitness plan for the last few weeks but not sure if its any good. So would appreciate some advice.

Age: 22
Weight: 180lbs

Goals, Lose Body Fat, Tone muscles and build strength (don't want to be huge).

diet is as follows:

Breakfast: Cereal with half-fat milk and fruit

Lunch: Pasta or Sandwich - try to vary the fillings but mostly chicken or fish. and fresh fruit

Afternoon snack, 4pm on gym days/6pm on Rest days - Yoghurt or cake, or chips.

Dinner After gym - Varies quite a bit and usually contains a variety of nutrional groups.

Calories per day - 2300-2500

Training Programme (3 Days per week)

Sorry I may not know all the correct terms of the excercises

Tuesday 7.30pm:
10mins jogging for warm-up
3x10reps Bench Press
3x10reps Incline Bench Press
3x10 Chest Flys
3x10 Tricep Dips
3x10 Tricep extensions
3x10 Tricep Pulldowns
25mins on the Cross Trainer

Thursday 7.30pm:
10mins jogging for warm-up
3x10 Shoulder Press
3x10 Shoulder Flys? (Holding dumbells in front of your groin area and extending arms to the side)
3x10 Shoulder Pulls?? (Holding bar in front of your groin area and pulling up to your chin)
3x10 squats
3x10 Hamstring curls
3x10 Calf Extensions
25mins on Cross trainer

Saturday 6.30pm:
10mins Jogging for warm-up
3x10 Bicep Curls
3x10 Bicep Pull Downs
21s???? (7 Bicep curls to 90degrees, 7 from 90degrees to full curl, and 7 full bicep curls)
3x10 Bent over one-arm row
3x10 Lateral Pull Downs
3x10 Lower back curls??
25mins on Cross Trainer.

Is this programme any good???

Will I lose weight with this???
Bare in mind the diet is what I have been eating for the past year or so and haven't gained any extra weight.

[black_wire]

i think you routine looks pretty good but bear in mind that you might want to do another form of exercises such as swimming one day a week extra to make it 4 out of 7

also using the cross trainer for 25mins after each session will hamper your muscle growth and definition so you might want to think about doing a harder cardio session a different day to your main muscle work out days

you could also think about using a protein supplement after using the gym or making sure to eat alot of chicken, eggs or yoguhrt,
i hope this helps