Current routine and goals

[smokescreen1027]

Hey everyone, been awhile since I posted, but I have some questions. Currently, I am doing what you see below.

Monday
DB Bench - 3 x 8-10
DB Incline - 3 X 8-10
Cable Crossovers - 3 x 10
Cardio - 30 min on elliptical

Tuesday
Standing Preacher Curl - 3 x 6-10
Seated DB Curl Alternating - 3 x 6-10
BB Wrist Curls (palms up and down) - 3 x 8-12
Cardio - 30 min on elliptical

Thursday
Squats - 3 x 6-10
Leg Press - 3 x 10
Standing Calf Raises - 3 x 15
Cardio - 20 min on elliptical

Friday
Standing DB Military Press - 3 x 8-10
DB Lateral Raises - 3 x 8-10
DB Shrugs - 3 x 8-10
Cardio - 30 min on elliptical

Now, I realize I am missing my back and my triceps. One of my questions is what day should I put them with? What exercises do you recommend for them?
Also, I should talk about my goals. My initial goal is to lose the fat in my midsection (hence the cardio). By June or July, I would like to be rid of most of that fat (it is the only major area of fat on my body). I also would like to put some of the weight back on in muscle (obviously), with a goal of being around 250 of muscle. Currently I weigh around 245. I was down to around 200 just 2 or 3 years ago, but some of the weight I know is the new muscle I have from lifting over the last year. I am not sure what my bf% is, but I do have calipers at home that I should use, just need to remember where I need to pinch (info on that would be appreciate too).

OK, after all that, I was just wondering what everyone thought of what I am doing currently. What do I need to change or add? Are my goals reasonable? Please feel free to critique my workout or yell at me for being stupid. Thank you.

[Buccaneer]

First off, go check out this thread:

http://forums.jpfitness.com/noncgi/u.../t/000056.html

There are 40+ balanced premade routines you can choose from. I think you should find one that interests you because besides leaving out back and triceps in your above routine, you are also neglecting hamstring work. You've got to work the muscles you can't see, otheriwse you are setting yourself up for injury and an unbalanced physique.

You say you want to shed some fat? How is your diet? Do you know how many calories your consuming per day? The breakdown of protein, carbs & fats? Check out the nutrition forum and look for the info on "Adam's Diet". Many guys have had success here following it. As for a routine to lose fat, check out Craig Ballantyne's Turbulence Training. The link is in the FAQ link I posted above.

Good luck!
Jason

[gettinhuge]

I do tri's by themself and back by itself, I work a two on one off, but that means you will not be able to onlylift on m-f.

[Newlife]

I would fix tuesday. All Bi work...Why? I also would not do Squats and then go into leg presses.

For your tri's, maybe Close grip bench and Dips. You might want to look for a professional program in the workout section.

Also, find a place for Deadlifts, pullups and rows. Great back and leg work there.

[gettinhuge]

on your bench day alternate dumbell and barbell everyother week. Add some incline flyes in there also. on Bi's I would add barbell curls and do your preacher curls on a preacher using an EZ bar, Remember on you DB curls to supinate-this is very important with Bi's to really hit the underbelly. Also add some hammer curls.. Hope this helps