weight training schedule

Hey Everyone-

New to this board as I usually post on the RNY board, but I have been verrrrry lazy on the exercise front and looking to establish a routine. Can anyone advise or post links to a place where I can find a good 'schedule' to follow as far as weight training goes. Also planning to incorporate cardio, but I am going to try and do some form of cardio pretty much every day, but I'd like to see some ideas for when to do arms, legs etc. thanks in advance for any help.

This is my routine for this cycle...

Important Notes:

• Warm up with cardio for 5-10 minutes.
• Stretches and flexibility exercises for 5-10 minutes.
• Stretch the worked muscles at the end of the workout, and cool down 5-10 minutes.
• Abdominals on Monday and Thursday

Daily Workout Schedule:

Monday - Shoulders and Triceps
Shoulders
Exercise	Sets	Reps
Smith Machine Shoulder Press	4	12,10,8,6
Dumbbell Lateral Raise	4	12,10,8,6
Dumbbell Reverse Fly	4	12,10,8,6
Dumbbell Shrugs	4	12,10,8,6
Triceps
Exercise	Sets	Reps
Lying Tricep Extension	3	10,8,6
One Arm Cable Extension	3	10,8,6
One Arm Dumbbell Extension	3	10,8,6

Tuesday - Back
Back
Exercise	Sets	Reps
Wide Grip Pull Up	4	12,10,8,6
Close Grip Pull Down	4	12,10,8,6
One Arm Dumbbell Row	4	12,10,8,6
Bent Over Barbell Row	4	12,10,8,6

Wednesday - Rest Day

Thursday - Chest and Biceps
Chest
Exercise	Sets	Reps
Incline Dumbbell Bench Press	4	12,10,8,6
Barbell Bench Press	4	12,10,8,6
Incline Dumbbell Flys	4	12,10,8,6
Cable Crossovers	4	12,10,8,6
Biceps
Exercise	Sets	Reps
Incline Dumbbell Curl	3	10,8,6
Preacher Curl	3	10,8,6
Standing Hammer Curl	3	10,8,6

Friday - Legs
Quads, Hamstrings & Glutes
Exercise	Sets	Reps
Squat	4	12,10,8,6
45 Degree Leg Press	4	12,10,8,6
Leg Extension	4	12,10,8,6
Stiff Legged Deadlifts	4	12,10,8,6
Calves
Exercise	Sets	Reps
Seated calf Raise	3	10,8,8
Standing Calf Raise	3	15,12,10

Saturday and Sunday - Rest Days