How does this workout sound?

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hicarbon

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Just some basic info. I'm 5'7, 29yrs old, roughly 160lbs and have been out of the gym for a while. I'm not looking to become the next massive body builder and win the Iron Man or Worlds Strongest Man Competition or anything, just looking to a)Get into better shape, b)Tone my body up, c)Lose some weight and d)Tone up

So with that being said, how does this workout sound for me?? Starting off fairly light to get my body back into the swing of things and go on from there...

It's a 2 on 1 off workout! With some minor variations and additions (For a more full body workout) and cardio on the off days....This is the basis of it!

Day1-
Bench Press - 10-12reps x4 sets
Bent Over Row - 10-12reps x4 sets
Shoulder Presses - 12-10-8reps x3 sets
Lat Pull Downs - 12-10-8reps x3 sets
Pull Downs for Triceps - 10-10-8reps x3 sets
Bicep Curls - 10-10-8reps x3 sets

Day2-
Crunches - 15-40reps
Standing Squats - 12-10-10reps x3 sets
Leg Extensions - 12-10-8reps x3 sets
Calf Raises - 10-10reps x2 steps

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Here is another workout I saw that I thought might produce some good results!

It's also a 2 on 1 off workout (With cardio on off days)

Day1-
DB Bench Press - 6-12reps x3 sets
Incline Bench Press - 6-10reps x3 sets
Dips - 6-10reps x3 sets
Upright Rows - 6-10reps x3 sets
DB Shoulder Press - 8-10reps x3 sets
DB Shrugs - 8-10reps x3 sets
Overhead Triceps - 6-10reps x3 sets
Tricep Rope Pushdowns - 8 reps x3 sets
Crunches - to failure

Day2-
Leg Press 6-12reps x3 sets
Leg Extension - 8-10reps x3 sets
Lying Leg Curls - 8-10reps x3 sets
Standing Calf Raises - 10-15reps x3 sets
Rear lat Pulldown - 6-10reps x3 sets
One Arm Row - 10reps x3 sets
Seated Wide Grip Row - 8-10reps x3 sets
Hammer Curls - 10reps x3 sets
Bicep Curls - 8-12reps x3 sets
DB Wrist Curls - 10-12reps x2 sets
Raised Leg Crunches - to failure
 
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I've been looking at the WS4SB program and it looks like something worth trying. I think my biggest fear of making a workout for myself is not having enough education on what each exercise is and what it is working exactly. That and I am afraid of getting in and either a)not lifting enough on each set and increasing enough on each set or b)starting with too much and not being able to finish. I have a really hard time setting the tone for the workout. I know that I have to start light because it's been so long since I have worked out and I'm a smaller guy, but I don't want to start too light (Or school girl light as Mreik so elegantly puts it. LOL).

Anywho, I am going to give it a go and see what I can do! Now to get my diet in check (I eat horrible). This is probably where I should actually start though!

Thanks for all the info guys, I really appreciate it. :)
 
Fix the diet asap. Can a car run on bad gas? Not very efficiently...just like your body can't run as efficiently if it's getting junk. Feed yourself properly and you will be amazed at how much energy you have all day long. I just got done juggling a few cars...no but seriously, you won't be sorry if you start fueling yourself right.
 
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