Workout Routine in need of help?

[B6Reeze5]

I used to be in great shape. Played high school football looked real good for awhile. I went to college and put on the freshman 15 like it was nothing and got real lazy for a long time and now Im looking to get back in action...about 6 weeks ago i weighed 210 at 6' and now im down to about 193lbs and I want you to take a look at my workout and critique it so i can get in GREAT SHAPE i want to look in the mirror and be happy so let me know.. im definitely looking to lose a LOT more fat....not sure what my BF is maybe 14%-16%


Day 1:

Incline Bench Press 4 X 12, 10, 8, 6
Flat Dumbbell Bench 3 X 10
Dumbbell Fly holds 2 X 45 seconds
Tricep Rope Extensions 3 X 15
21s 2 X 21

Day 2:

Seated Leg Press 4 X 12, 10, 8, 6
Seated Leg Press Calf Raise 5 X 20
Lex Extensions 3 X 10
Leg Curls 3 X 10
Ab Rope Crunches 3 X 20

Day 3:

Upright Rows 4 X 12, 10, 8, 6
Seated Shoulder Press 3 X 10
Dumbbell Side Raises 2 X 10
Lat Pulldowns 3 X 10
Chinups 3 X 10


I also do cardio everyday after each lift day for 30 min
On non lift days I do 45-60 min cardio and leaving around 1-2 days off

please give me some advice

[B6Reeze5]

I also am on a strict diet and that has already been critiqued so im looking strictly workout advice...


thanks

[B6Reeze5]

really? nothing?

[TR'05]

Substitute in compound movements...squats, deadlifts, stiff legged deads...Did you do any cleans while training for football?

Good to hear the diet is down...IT is 75% of the battle.

[B6Reeze5]

Substitute in compound movements...squats, deadlifts, stiff legged deads...Did you do any cleans while training for football?

Good to hear the diet is down...IT is 75% of the battle.

i dont play football anymore i was just trying to throw in that i was athletic at some point but ill definitely do some more of the leg training

[TR'05]

No doubt, bro. Just wondering if you had any experience, while training, with cleans- a particular exercise which is great for overall development. You can add a push press to them...a few variations. You can check them out here:

http://www.abcbodybuilding.com/exercise1.htm