Ok, you're about my height. I'm over 200 pounds. Doesn't sound like you have a lot of fat on your body, but just enough to hide the abdominals.

I'd say put on some muscle first, then trim down the waist.

You don't really need to train body parts twice a week. This may work ok for you though. Many folks get great gains just training a body part once a week.

I would keep the cardio light, just before your workout. You are just trying to get the muscles, joints, etc ready for a good workout. More intense cardio can take away from your main workout.

Also, I would separate out the cardio (after the weights) and throw it on a different day(s).

I'm sure there are some workouts already posted here. Check those out.

Here is basically my entire weight training workout (except I train on a 9 day "week" instead of 7, every 3 days, training my whole body in 9 days) as something to compare to:

*Monday (day 1 for me)

Chest
Incline 2 X 5-7
Flat DB press 2 X 5-7
Dips (lean forward) 2 X 5-7

Biceps
Barbell curls 2 X 5-7
Dumbell curls 1 X 5-7

Calves
Smith Machine standing calve raises 3 X 10-12


*Tuesday (day 2 for me)

Legs
Squats 2 X 5-7
Lunges (barbell) 2 X 5-7

Shoulders
Dumbell press 2 X 5-7
Side laterals 1 X 10-12

Power cleans 2 X 5-7


*Friday (day 3 for me)

Back
Barbell rows 2 X 5-7
Pull ups (medium grip) 2 X 5-7
Deadlifts 2 X 5-7

Tricep
Close grip bench (not too close) 2 X 5-7
Push downs 1 X 5-7

Abs

Weighted crunches, using cable machine 2 X 10-12
Not sure of the name of this exercise, I sit on the end of a bench and raise my knees toward my chest, I put a dumbell between my feet 2 X 10-12


I know it doesn't seem like much, but that's sometimes all that's needed.

Troy

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