Some Help...

[rajde]

I am looking to lose some weight. I was doing a workout plan for a while but stopped and basically wanted to know if there was anything I should correct? Also, all of the exercises I did with 4 sets and between 8-12 reps depending on the set. Also, I do 30 minutes of cardio before I Weight train and was wondering if I should continue that, do it after, or not at all?

Workout Day 1

Chest

Dumbell Flyes
Incline Dumbell Flyes
Flat Bench Dumbell Press
Incline Dumbell Press

Biceps

hammer curls
bicep curls
barbell curls

Workout Day 2

Shoulders

two arm front deltoid raises
Upright Barbell Deltoid rows
Seated Dumbell Deltoid presses(not exactly but similar)
Man I worked that muscle more than I should have

Legs

Leg Press
Seated Leg Curls
Seated Calf Raises
Leg Extensions

Workout Day 3

Back

Reverse Grip Pulldowns
Wide Grip Pulldowns
Seated Cable Rows
Single Arm Dumbell Rows

Traps

[Boss Man]

A few things I could say is, it might be more beneficial to do Cardio after weights. It's not a hard and fast rule, but a general maxim many adhere to, in a situation like yours.

You need to be carefuly about all those Row and pressing movements. Rows, (Biceps), Pressing, (Triceps). You're getting potantially too much weekly stimulus on both muscle doing a lot of Row and Press movements, and working the two muscles seperately too.

I would advise to cut back on some of the Row and Press movements, and replace them with alternatives, that are less likely ot stimulate Biceps or Triceps.

Drop leg Extensions, go for Dumbbell Squats.

I'd be aware of the Presses and Flyes on Chest, it's all too similar, I'd incorporate different things maybe as alternatives to Fyes, like Stiff Arm Pullovers, Cable Crossovers, Pec Deck.

Also you look like you're doing too much at 4 sets per exercise.

I would say don't exceed 8 sets for small muscles like Biceps, Triceps and Shoulders, and don't do more than 12 sets on big ones like Chest, Back and Legs.

[rajde]

Thanks for that and I gotta say how great this place is.

Also, back exercises seem to fine since you don't mention just cut back on the sets. Also, I forgot to post tricep exercises.

Triceps

Bench Dips
DUmbell Extensions
Rope Pushdowns
V Bar Pushdowns

Should I get rid of one of the last two?

Thanks for the info, I'll definately keep posting around here great resource.

[Boss Man]

Triceps were covered in previous statement.

"I would say don't exceed 8 sets for small muscles like Biceps, Triceps and Shoulders, and don't do more than 12 sets on big ones like Chest, Back and Legs"

[Christopheel]

seriously ? Oh god I am overtraining i tihnk. I used to do way more than 8 set a week for samll one and 12 for bigger one ...

So i should reduce the number of set hum, i'll give a try

[Boss Man]

Yeah, cut back, and go for 6-8 reps per set.

Just because you did more, doesn't mean you needed to.