Well, I've changed my training, so that I can get leaner and have better endurance. Here it is :

Monday - BICEPS
Standing W-Z Bar 4 sets of 4-5 reps
Preacher Curl 3 sets of 6-8 reps
Pull ups as many as I can do

Tuesday - REST

Wednesday - CARDIO
Cycling/ jogging (depends on the weather) for 1 hour + or -

Thursday - TRICEPS and CHEST
Incline bench 3 sets of 5-6 reps
Bench 3 sets of 5-6 reps
Dips 3 sets as many as I can

Friday - REST

Saturday - BACK
Pull ups 4 sets as many reps as I can
Chins 4 sets as many as I can
Pulldown 3 sets of 8 -10 reps
Rowing 4 sets of 8-10 reps

Sunday - CARDIO
Cycling for 1 hour + or -


What you all think?