hello all. would really appreciate some advice on my workout programme.
i recently decided i was looking a bit doughy so i went on a diet. i went from a little under 13 stone, to 11 1/2 stone ( i am 6 foot). i now plan to build my weight up a bit with some weight training.
every 2 days i do the following exercises-
"standing tricep extensions" - 8-12 reps, 3 sets.
"bicep curls" - 8-12 reps, 3 sets.
"bent over rows" - 8-12 reps, 3 sets.
"clean and press" - 8-12 reps, 3 sets.
"shoulder press" - 8-12 reps, 3 sets.
"upright tows" - 8-12 reps, 3 sets.
"bench presses" - 8-12 reps, 3 sets.
"bicycle" ab exercise - 3 sets to collapse
crunches with additional weight - 3 sets to collapse
reverse crunches/leg raises - 3 sets to collapse
legs raises w/ crunches - 3 sets to collapse
static holds - 3 sets to collapse
as far as cardio and diet goes, i cycle a total of 9 miles on most days, drink plenty of water, and consume a little over 2000 calories a day (i'm still trying to lose just a bit more of that belly, damn genes!).
is this an effective workout programme? i dont really want to be large, i just want to be toned and defined. also, if i maintain this programme, how quickly can i expect to see results (i've been doing it about 2 weeks). finally, are there any exercises that i should remove/add?
thanks very much for you advice!