Workout to get leaner but Stronger...help me

[bwetterauer]

I really want to get leaner, lose some weight, but also get stronger and quicker.

What am I missing or what changes would you make in workout?

Chest, Back, Triceps, Biceps - 2x/week

Bench Press (4x12)
Incline (4x12)
Flys or Decline Press (3x12)

Lat Pulldown (4x12)
Rows (4x12)

Tricep Pushdowns (4x12)
Dips (3x12)

Hammer Curl (3x12)
Bicep Curl : Either Dumbell or Barbell (4x12)

Legs, Shoulders - 2x/week

Sqaut or Deadlifts (4x15)
Leg Extension (3x12)
Leg Curl (3x12)
Lunges or Leg Press (3x12)
Calf Raises (3x12)

Dumbbell Presses (4x12)
Lat & Front Raises (3x12)
Shrugs or Upright Rows (3x12)

Upper Abs - 3x/week

Lower Abs - 3x/week

Cardio
HIIT - 2x/week
Long Jogs (4-6 miles) - 2x/week
Elliptical - 1x/week

Activities

Basketball - 5x/week about 30 min-1 hour
Tennis - 1x/week about 1 hour
Surfing/Swimming - 2x/week about 1 hour

[swanso5]

23 sessions a week????????

put all this in a schedule for me please

[vamp]

23 sessions, when do you work and earn money, sleep, eat, etc?

wow