My current work out plan, critique appreciated

[INM]

It's a 5 day split, my current goals is to loose weight and add strength.

Day one - back
Warm up - 5 sets of power clean (4-6 reps just to get the juices going)

Back extensions - easy 3 sets, 10 reps (w/ 10-15 kg plate)

Deadlift - 5 sets - 12-10-8-6-5 (try to keep the tempo up w. minimum rest between sets)

Bent over barbell row - 3 sets of 8 reps (still keeping the tempo up)

Lat pulldown / Wide chin ups 3 sets 15 reps

Day two - Shoulders & biceps

Shoulder press - 5 sets, 12-12-8-6-5 (starting light and going heavy on the last set)

Side laterals 3x10
Front laterals 3x10
Rear laterals 12-10-8-6

Dumbbell curls 3 sets (15-10-7)
Hammer curls 3x8
E-Z bar preacher curls 10-8-6

If there's any energy left (and there usually isn't) I finish via Arnold press

Day three - Legs

Squats - 12-12-10-8-6
Leg press - 12-10-8
Leg extensions 3x15
Leg curls - 3x15
Calves (usually sitting in the leg press only focusing on calves and then I resume to the squat rack and do calf raises)

Day 4 - Chest & triceps

Bench w. dumbbells 5 sets (12-12-10-10-10)
Incline bench w. dumbbells 3x8
Decline bench w. dumbbells 3x8
then I switch up with incline or decline flies w. dumbbells (do incline one week, decline the other week)

Dips - recently begin doing these again since I didn't have the strength to do em with out support until a few weeks ago - do those 2 r 3 times till failure (usually around 10 reps)
Triceps press 3 sets (12-10-8) (not sure of the name, the one where u have a cable attached to the weight and press it down focusing on triceps )
Skullcrushers - 3 sets (8-8-6)

Day 5 - mixin it up day

I do the Randy Couture circuit 3-5 times and then go to the row machine & cycle for a while, do abs and then go swimming (I think of this day as my cardio day - but don't think that I only do cardio once a week, cause my goal is to loose weight and that wouldn't be so smart - but I get my cardio from playing soccer, basketball, volleyball & swimming in the summertime )


All positive input is greatly appreciated, as always, so fire awayyyy!

Cheers,
INM

[only-juice]

With all the Cardio you are doin this split does look good for your goal. But it looks similar to when I am trying to bulk except the Cardio ( I still do 20-30 mins cardio 3-4 days a week when bulking). Usually when I am trying to cut down, I do super sets, Which definitely help with the strength and Since you are resting less; you burn more calories.

I m pretty sure you know, losing weight depends as much on diet if not more than actually working out. Keep the diet in Check and you should be good.

[INM]

With all the Cardio you are doin this split does look good for your goal. But it looks similar to when I am trying to bulk except the Cardio ( I still do 20-30 mins cardio 3-4 days a week when bulking). Usually when I am trying to cut down, I do super sets, Which definitely help with the strength and Since you are resting less; you burn more calories.

I m pretty sure you know, losing weight depends as much on diet if not more than actually working out. Keep the diet in Check and you should be good.

I thought I had replied to this comment, ah well.

I'll stay on the same track and try to include super sets to my routine. And the diet part, it's getting there - although I know I should really measure my food intake better but instead I just try to eat clean (and it's working). One thing I've noticed though with this routine and diet I'm on is that I haven't been dropping weight that much, instead I remain at the same weight but my body looks completely different (in a good way), next up: measure my bf %.

As always, thanks for taking the time to responding and helping me out.

Regards,
INM

[Older lifter]

Looks ok to me for what your goal is,,, I agree with the above comment that diet is a big issue, not just what you eat but when (to keep the metabilism working)

One thing that i am very big on and i believe it has help me avoid injuries in my shoulders is i throw in a rotor cuff exercise, many people don't train them and some pay the price..

Good luck with your goals