My Lifting to Loose Weight Routine, Need input

My goals are to drop as much weight as I can without loosing too much muscle.  I have been doing this routine with some good results, but have some question for the experts.  I'm using a 3 day set that looks like this.

Everyday Warm up
1 mile on the elliptical in 6 minutes
1/4 mile walk/jog

Day 1
Chest/ Triceps
3 work outs for each muscle group,
moderate to heavy weight
4 sets of 6-10 reps
20 mins, 7 miles on bike
15 mins in the sauna

Day 2
Biceps/Back
3 back work outs, 4 bicep workouts
moderate to heavy weight
4 sets of 6-10 reps
last  biceps workout lower weight, 12-15 reps
2 miles on elliptical in 13 mins
15 mins in the sauna

Day 3
Cardio
1/2 mile walk/jog
30 mins bike or 9 miles
2 miles on elliptical in 15 mins
15 mins in the sauna

After doing the full 3 days twice, I take a day off, so 1 day of cardio, 1 day completely off and restart

My concerns, questions,
I do not do any leg lifting because I have had leg problems in the past, and I do a lot of cardio and don't want to have tried legs, do I need to include my Legs?

I do not do any specific shoulder exercises because they are used in some back/chest exercises.  Should I specifically target the shoulders?

I do NOT use the sauna to loose weight and I drink a water bottle when I am in there.  I use it more as a way to relax the muscles are lifting.

I've roughly lost a little over 20 pounds since September. 

Just looking for anyway to improve or if anyone thinks I should change anything to improve my results.

Germanp0ornstar


I do not do any specific shoulder exercises because they are used in some back/chest exercises.  Should I specifically target the shoulders?

Of course you want to isolate the shoulders.  You do use the shoulders a little in some back/chest exercises, but you need to really hit them hard to get those large broad shoulders that girls like so much when we wear our pimp suits.  In my opinion you can tell when some one is in pretty good shape when you see they have broad shoulders and a large back.  Front and side DB lateral raises are some of the best exercises you can do for shoulders.  Up-right rows are great for broadness

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you need to start working out your legs and yes you want to isolate your shoulders with OH press do shoulders and legs on the 3rd day.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Thanks for the input, I read over the "stop **** and lift heavy" sticky and am looking to adjust my workout accordingly.  I am going to switch my all cardio day to a shoulder and legs day.  I think after reading that will be the best idea, and I will just take it easy and not go crazy heavy to start out on the legs.

Would 1 day off a week be enough rest?
2 days back/bi
2 days chest/tri
2 days leg/shoulder
1 day rest

I'm also changing the long running into 15 minute Guerilla Cardio sessions each day.

Commented on sauna, but reading further I see you explained that

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