Experts, please weigh in!!!!

[upstate ny'er]

I'm pretty much getting back into weightlifting 8 or so years after college. I no longer feel like carrying 190 some odd pounds on my 5'8" frame. About three weeks ago i started a routine and at this point now that the initial paralyzing soreness is gone thought I'd lay it out for some opinions.

Its an every other day sorta full body routine with two days off after three consecutive workouts. I go at lunch and it usually takes me about 45 minutes to an hour.

All exercises are 3 sets 15, 12, 10 and I increase weight when I can do third set of ten. On non lifting days, I do some sort of cardio, usually jogging for 35 min on the treadmill increasing speed until I'm done at which my heart rate is around 180 bpm.

My main goal is to drop body fat, my diet is fairly clean but not perfect.

Chest
Exercise 1: flat Bench or incline
Exercise 2: Cable cross overs or machine fly

Back
Exercise 1: Deadlifts (with smith machine)
Exercise 2: Pull ups (assisted) or lat pull downs
Exercise 3: Seated rows or bent over rows

Shoulders
Exercise 1: Military Press
Exercise 2: side dumbbell raises

Arms.
Triceps:
Exercise 1: Dips
Exercise 2: machine push downs or nosebreakers
biceps:
Exercise 1: curls (either machine, preacher, barbell or dumbbell).

Anything I should add, subtract or change?

Thanks for the help and suggestions.

So far after three weeks or so, I've lost about 5-6 pounds (thanksgiving weekend didn't help), and my clothes are fitting a little better but i seemed to have already settled into a plateau.

 

[upstate ny'er]

First I wanted to say that it's great you're putting forth effort instead of begging for others to do it for you. We're always happy to help tweak and review a routine.

Second, there is a lot wrong here that is going to set you up for failure. I'm going to touch on a bit of it.

1) you shouldn't be doing this several days in a row. You need more rest, or you are going to end up hurting yourself.

I don't do it every day, but usually every other day, so i get about 48 hrs of rest in between, do i need more?. I'll alternate between the exercises listed under each body part, not that I really know why but just to stave off being bored
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2) there is way too much going on here, and way too much isolation. The compound moves are your bestfriend, drop most of the isolation.

I tried to get a mix of isolation and compound (such as the deadlifts, pull ups, bench) What items (besides the curls of course) are redundant, unnecessary.

I suggest you take a quick look at the weight training 101 sticky, and some of it's advice on making a routine. The links at the bottom can walk you through making something more simple - and more effective.

I will, I know I have some reading to do.

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Now, you're talking about bodyfat and a plateu... then let's talk about diet. What is yours like? In detail

admittedly not great, I just started keep in mind. In the morning I usually have a bagel (whole grain, has oats, flax in it with a little light cream cheese) and a large coffee w/skim milk & splenda.

Lunch is usually turkey sandwich on whole grain w/mustard and an apple. sometimes if I go out to lunch I try and eat something healthy, usually soup and salad.

Dinner is whatever my wife makes, last night was whole grain pasta and meatballs, and salad. Also, I tend to eat alot at dinner.

I had a snack which was chips and salsa around nine (whole grain tostitos).

I haven't attempted the 5-6 small meals yet. Actually i just started trying to eat breakfast and don't do it every day (except for the coffee). Right now I'm trying to stay away from simple sugars and white flour.

As for fluids, i just recently started to try and replace my 6-8 diet cokes a day with water and am about half way converted.