Workout help.

[Bass]

Hello, I'm new and I need some help. I'm trying to lose some weight and put on some muscle mass, and over the past year and a half I've been trying to come up with a workout schedule. Initially I was 240 lbs, and managed to get myself down to 185 lbs. Now I've gotten myself up to about 200 lbs . My current stats are:

Age: 20
Height: 6'
Weight: 200 lbs.
BF %: 24.5 % (I'm not sure about the accuracy, it was done by a scale).
Goal Weight: 176 lbs.
Goal Height: 6' 4" (but that one isn't going to happen ).

My current workout schedule is:

Monday, Wednesday, Friday: Weights + Swimming
Every other day: 1 hr Swimming.

On each weights day I work do:

Bench press: 3 sets of 8.
Dumbbell Bicep curls: 4 sets of 8.
Dumbbell Incline Piston Press: 3 sets of 8.
Romanian Dead Lift: 2 sets of 8.
Seated Row: 3 sets of 10.
Lat Pull-down: 3 sets of 8.
Quad Extention: 3 sets of 10.
Hamstring Curl: 3 sets of 10.
Crunches: 20.

Is there anyway I could improve? Should I work on specific muscle groups each day? Any help would be appreciated.

 

[big4life]

First welcome, it's a little crazy around here now, but there are some good people around here.

Are you limited to only three days of training a week?

If so I would break it up something like this....

day1-chest and triceps

day2-back and biceps

day3-legs and shoulders

I would also add in squats to your leg program.

Why swimming for cardio?

Running seems like a better way to burn fat.

 

[Bass]

Thanks for the welcome. I'm not limited to 3 days, as it is I'm going there seven times a week.

I decided on swimming for cardio because it's what I'm use to. I did a lot of swimming when I was younger. And its Summer time here, and the temperature is reaching 40 C, so I can keep fit and cool at the same time