Well to really lose weight, you need to focus on your diet first, cardio second then a solid lifting program.

Here is a 5 day split i use. EVERYONE has a different split.
Mine is not amy more correct than anyone elses.

so really, just pick one you think you will like and go with it.

what level are you at now? whats your stats? BF%, ect


Day 1-arms (superset)

Preacher curl wide grip 4 sets, 12 reps
Concentration Curls 4 sets, 12 reps
Standing tri Pull downs 4 sets, 12 reps
Overhead extension 4 sets, 12 reps
Ab routine

Day 2-Chest

Incline Barbells 4 sets, 12 reps
Flat bench press 4 sets, 12 reps
Pec deck 4 sets, 12 reps
Decline machine 4 sets, 12 reps
Cable crossovers 4 sets, 12 reps

Day 3-legs

Squats 4 sets, 12 reps
Hack Squats 4 sets, 12 reps
Leg extensions 4 sets, 12 reps
Lying leg curls 4 sets, 12 reps
Calves Standing 4 sets, 12 reps
Seated calves 4 sets, 12 reps
Ab routine

Day 4-shoulders

Seated Military press 4 sets, 12 reps
Lat raises 4 sets, 12 reps
Front Dumbbell raises 4 sets, 12 reps
Shrugs 4 sets, 12 reps


Day 5-Back
Pullovers 4 sets, 12 reps
Hammer pull downs 4 sets, 12 reps
Bend over row 4 sets, 12 reps
Cable row 4 sets, 12 reps
Ab routine