did i build this split good

[inashia]

i use to go to then local gym where i live, but it kind of sucks plus i work a 12 hr swing shift. so i bought this book called womens strength training anatomy and with the help of womens muscle and fitness, i put together this program.
so im kind of wondering can i acheive results without gym machines. my main goal is to lose weight and tone up. at the moment i dont see any competions in the future. im a cyclist so maybe some century rides or triathlons.

thanks,
tessa

ps i love looking at all of your bodyspace pages, its so motivating

at home i have

an elliptical
my road bike w/ trainer
bar/dumbbells
resistance bands
yoga mat
the firm steps and incline step
p90x videos
yoga videos
and several cathe fredrich videos

so after all that here is the program i put together.

MONDAY & THRUSDAY

LEGS
SQUATS W/ BARBELL 25LBS
THIGH FLEXIONS W/ 20LBS
THIGH RAISES W/ 20LBS
ADDUCTORS W/ BALL
HAMSTRINGS W/ WEIGHT
STANDING BARBELL CALF RAISES

BACK
UPRIGHT ROW 20LBS
BENT OVER BARBELL ROW
SHOULDER
PUSH-UPS

ABS
BALL PULL IN
TORSO TWIST W/ 10LB BALL
BALL PUSH OUTS
CRUNCHES
LONG LEVEL WEIGHTED CRUNCHES ON BALL
REVERSE CRUNCHES
LEG LIFTS
WEIGHTED OBLIQUES
OBLIQUES ON BALL

WEDNESDAY
REST (YOGA OR THROW THE BIKE ON THE TRAINER)

TUESDAY & FRIDAY

CHEST
BENCH PRESS 20-25LBS
INCLINE BENCH PRESS 20-25LBS
PECFLYS 15LBS
PUSH-UPS

ARMS
TRI'S
BENCH DIPS
OVERHEAD TRI EX
TRI KICKBACKS

BI'S
CURLS
HAMMER CURLS
BARBELL CURL

HIPS
FOWARD LUNGES W/ BAR
BENCH STEPS
STANDING HIP ABDUCTIONS W/ WEIGHTED BAR

ABS
BALL PULL IN
TORSO TWIST W/ 10LB BALL
BALL PUSH OUTS
CRUNCHES
LONG LEVEL WEIGHTED CRUNCHES ON BALL
REVERSE CRUNCHES
LEG LIFTS
WEIGHTED OBLIQUES
OBLIQUES ON BALL

[Euqinom]

Personally, I think you use a lot of sets for many, many, many excercises. And as has been said before, perhaps legs & back is not the best combination.

[Sunshineslynn]

to much volume there and it sounds like you should do just fine with machines. It is rare that I get on machines, mostly free weights. legs should be on there own day not with back. you should choose atleast 2-3 compound exercises with 1-2 isolation exercises. For your abs you have to many there choose 2 or 3. Quality of exercise not quanity counts the most. You dont build muscle when you are exercising it is after you have exercised feed your body correctly and gotten the rest you need to build a solid muscle base.