Program Advice

[krisp]

Hi everyone,

Im new to the forum, I have been working out for 3 months doing a combination of weights and cardio. My current program is as follows:-

Before each weights session 20 mins cardio, 10 mins stretch
day 1: Bench Press (dumbells) 3x12
Pec Dec 3x12
Tricep push down 3x12
ab work

day 2: Leg Press 3x12
Leg Extension 3x12
Hamstring Curl 3x12
Standing Calf Raises 3x20

day 3: One arm dumbell rows 3x12
Lat pull down 3x12
Bicep curls 3x12
Lateral raises 3x15

My goals are to build lean muscle, and decrease body fat. I have been conscious of my diet, and included protein shakes each day.
Can anybody recommend some other exercises, and make commnets on my current program that will help me achieve my goals?
I am also looking to build my upper body to get a more balanced look.
In addition to weights I swim and ride 2-3 times a week each.
thanks

[BuffedWildCat]

First, stop doing cardio before you weight train. Do the weight training first. Reason is cause you need the glucose and glycogen to lift with as anaerobic activity can only burn glucose for fuel so you don't wanna burn it up on the cardio before you even get to the weights. Secondly, that way by the time you get to the cardio, you will have used up a majority of your glucose and glycogen via weight lifting so your body will be more likely to tap into MORE fat for fuel.

I would throw in another chest exercise on day one, like incline press. I would also add at least one other tricep exercise like dips before your pressdowns.

Day three I would add another exercise for back like seated cable (or machine) rows. And for shoulders and biceps I'd also add another exercise. Like add dumbell military press before the side laterals for your shoulders and add something like dumbell hammer curls to biceps. Just some suggestions, there are many exercises to choose from. I'm a big believer in compound exercises though and believe they should always be included, like pullups, bench press, military press, squats, lunges, deadlifts, etc. Those burn tons of calories, utilize many different muscle groups at the same time, and cause positive hormonal changes which will aid your body in building muscle tissue and losing fat.

Anyway, hope this helps!

[egoatdoor]

BuffedWildCat hit most of the important points. I'll add:

1) Do biceps after the shoulders. Smaller muscle groups should be trained after larger bodyparts.
2) I'm wondering if all the swimming and biking ( cardiovascular in nature) could detract from your desire to build muscle, especially if you want to build up the upper body.