O.K. I'm guilty of rarely straying into the newb area, let alone giving out help to newbs (my tone can often be off key, appoligies in advance). To be honest mate as your brave enough to put up pic's you must be serious or just have big balls (no pics required
).
The split routine is generaly for the more advanced trainer, a full body routine or a upper lower split will benifit you more both in terms of hormonal response and calories used and even learning form on the compound movements. The cardio looks fine for a beginner.
Here's what I'd go for:
Workout 1:
Squat: 3 sets of 15reps - 60-90 sevcs rest
Standing calf raise: 3 sets of 15 - 30 secs rest
Bench press: 3 sets of 10 - 60-90 seconds rest
Close grip bench press (use the smith machine): 3 sets of 10-15 resps - 30 seconds rest.
Wrist curls on end of bench: 3 sets of 15 - 30 seconds rest
Workout 2:
Deadlift: 3 sets of 10 - 90 seconds rest
Lat pull downs (wide grip): 3 sets of 10 - 60-90 seconds rest
Bent over rows (BOR's): 3 sets of 10 - 60-90 seconds rest
Shoulder press (favorite variety): 3 sets of 10 60-90 secs rest
Seated calf raise: high reps pick a weight a try to get 100 reps out.
Bicepts curls (favorite varety): 2 sets of 10 - 60 secs rest
Hammer curls: 2 sets of 10 - 60 sects rest.
Just alternate workouts training 3 times a week so one week you'll do workout one twice and one week you'll do workout 2 twice. The rest times and rep ranges allow for different muscle fibre types (everyone is different but not by much!). This will build a solid foundation and fire up your hormones. Still diet is key so thats where we need to go next. Any questions just fire away.
