First Attempt, comments appreciated

MONDAY

PECS
Dumbell Flyes
Cable Flyes
Dumbell Bench Press

BICEPS
Barbell Curl
Alternating Dumbell Curl
Preacher Curl

CARDIO
1 Hour Bike
15 Minutes Crosstrainer
30 Minutes Punch Bag

TUESDAY

DELTS
Smith Military Press
Dumbell Lateral Raise
Dumbell Forward Raise

TRAPS
Dumbell Shrugs
Dumbell Upright Rows
Cable Upright Rows

ABS
AB Crunch Machine
Decline Sit-ups
Decline Oblique Sit-ups

CARDIO
1 Hour Bike
15 Minutes Crosstrainer
30 Minutes Punch Bag

WEDNESDAY

CARDIO
2 Hour Bike
30 Minutes Crosstrainer
30 Minutes Punchbag

THURSDAY

LATS
Lateral Pulldown
1 Arm Dumbell Row
Seated Row

TRICEPS
Seated Tricep Pushdown
Cable Pushdown
Tricep Kickback

CARDIO
1 Hour Bike
15 Minutes Crosstrainer
30 Minutes Punchbag

FRIDAY

LEGS
Seated Leg Curls
Quad Extension
Leg Press

ABS
AB Crunch Machine
Decline Sit-ups
Decline Oblique Sit-ups

SATURDAY

CARDIO
2 Hour Bike
30 Minutes Crosstrainer
30 Minutes Punchbag

SUNDAY

CARDIO
2 Hour Bike
30 Minutes Crosstrainer
30 Minutes Punchbag


My first real attempt at a workout routine. Got the next 3 months ahead of me, finished college, so I want to dedicate my summer to women and the gym. Afterall, my body is a temple

I've incorporated a lot of cardio because I want to lose around 2 stone (28 pounds) before I continue to build muscle which is what I've been doing for the past 3 months. 2 stone is my goal and I have until September to do it!

I have been going to the gym a lot, but writing what I need to do down I think will help me stay on course and keep me motivated.

Comments welcome.
I'm currently 196Ib and 6"3, 18 years of age. I want to bring a whole new meaning to the word dedication and help along the way on my journey would be very much appreciated. Keep in mind, I am new to this.

You are done with college, but only 18, WTF?!!?!?!

Name:Corey 
Age:18
Supplements: Whey, Creatine, Multi Vit, Fish Oil
Weight:182 Height:5'8
Bench:245
Squat:305
DeadLift:275

I'm British not American :P Our College is your High School, Our University is your College  Comments on the training is also appreciated 

Looks like one of my very first routines. If you're new to lifting have you thought of picking up a book like Starting Strength to get a base? Your routine has a lot of isolations.

Add me on facebook!

i would recomend something like this
 
day 1 
squat 3x5
bench 3x5
deadlift 1x5
(tricep isolation
 
day 2
cardio
 
day 3
squat 3x5
shoulder press 3x5
rows 3x5
(bicep
 
day 4
cardio
 
ect ect

I'm gonna agree with egs and rippedchick. If you really want to lose fat, you could just do cardio everyday, but your routining needs work. You only need to do a fullbody workout Mondays, Wednesdays, and Fridays with a lot of compounds.

Here are the ones I recommend:

Deadlifts, squats, bench (incline and flat), pullups, dips, rows, and OH press

Doing things in sets of 5 won't build as much mass as 8-12, but you'll improve your major lifts and it'll only benefit you later.

The rep thing is just a guideline but everyone is different- I after trying different rep ranges increase more muscle when doing heavier weight/low reps then the usual 8-12 rep range. You just got to see what your body likes but starting strength is great can't go wrong with that!!!

After being a newbie in the gym for the past 3months I've doubled my strength (in terms of weights I've been using) which has definitly kept me motivated, also lost 3 stone in that period. I've mainly been doing 5 sets of 8 reps regarding weight.

Thanks for your input

squat and deadlift!  include them in your workout.  learn to do them correctly if you do not know or you are not sure if you do.

No the leg press is not the same as doing squats.

i think 2-3 hours of cardio is pushing the excess. That will only burn muscle.. u should progress with cardo as u do with weights. U dotn throw 225 up without hitting some lower weights first. u should stsrt out wiv somefin like 30 mins of cardio at first then gradually go up to an hour.. not much over if that

It is not the years in your life, but the life in your years.

I arn't just starting on 2-3 hours, I started on 30minutes and have increased it over the months, I do 2-3 hours "comfortably" now, which I definitly wouldn't have when I started. Although it is extremely boring compared to weights. I am a newbie though so can you explain the science behind why it starts to burn muscle, i don't understand that part.

Edit - Especially if I have plenty of fat reserves? Help is much appreciated, the more I understand the more I can progress

i understand you have plenty fat reserves but the body likes u like that. The human body wants to store fat incase of famine blah blah and get rid of muscle bc muscle tissue requires calories even when stationary. Im sure you knew that right, thats why they say the more muscle you have the easier it is to burn fat. Anyways when you are doing these massive amounts of cardio your body goes catabolic(muscle eating stage). The first thing wrong with doing so much cardio is your not getting any protein while doing all this. Protein will give the body something to eat and feed the muscles. You should atleast have a protein shake before starting all this cardio. Second thing is muscle like i said is readily eaten by the body b/c it needs calories and b/c of the cardio workout you are putting it through, so there goes muscle. Remember muscle is first eaten, just b/c it takes calories to run em. Thats simple way of putting it.. I say alter your inntensity rather than increase the time.. it will be harder on you at first but it is better to so 20 mins of high intensity than 2-3 hours of "comfortable" cardio. if you want more info or dont get somefin i said juss pm bro. good luck

It is not the years in your life, but the life in your years.

thanks a lot, found it very helpful