How is this routine?

[Retro]

Short and sweet, this is a routine I'm starting:

Monday
Bench Press
Shoulder Press
DB Flys
Dips
Cable Pulldowns
DB Front Raises

Tuesday
30min Run
15min Cycle
15min Rowing

Wednesday
Deadlift
DB Bicep Curls
Cable pull up
BB Bent Rows
DB Shrugs
Chin Ups

Thursday
Same as Tuesday

Friday
Squats
Seated Curls
Calf Raises
Ball Compass
Leg Raises
Chrunches

Goal is to improve overall fitness (be able to run 10k for example) and to put on some decent size. Reps are about 8-10, 2 sets of each.

Any feedback appreciated

Looks good. You could eliminate some of those isolation exercises without compromising your training goals.

I'd probably do just one of the cardio components on your cardio day rather than a medley, alternating them if you want to. But if you want to improve as a runner then just run in my opinon, mixing up the intensities of your running effort, and doing interval training.

Keep us posted how it goes for you.

[Retro]

Glad to hear you say I could remove some excersizes, I've limited each workout to six excersizes (used to do around 9 excersizes - although often did drag myself through to the end), so was hoping that this would be enough. I ran for 45 minutes on the treadmill when I last excersized and felt pretty sore so this cardio set up I think will ease me into each. I have a 10k run in december so will spend more time running once this 6 week period is over.

Am loving my cardio sessions, always end up pouring sweat in the last 20 minutes, losing water as fast as I'm drinking it. =D

My 10k fun run days are over. I ran good on fun run day when I followed a good training plan leading up to it. I used several of the 10k training plans on the Runners World website and found them to be very good.

Set the bar high for your December 10k, train accordingly, and set a PR as a nice early Christmas present for yourself.

[Retro]

^ what was your 10k personal best pierini?

I'd like to do well on the 6th Dec 10k run, but I don't want to train with that as my sole focus, I'm more interested in putting on muscle for the moment.

My best was 44:54, a 7:13/mile pace, in November 2003 at age 48.

Not great but good.

[Retro]

^ it'll be interesting to compare that to what I get in 2 months time.

Any other feedback on this routine?

I may add another excersize to each day as I did notice that I left the gym less 'killed' then I usually feel.

[CliffA74]

Add more core work.
I hate core work, but neglecting it is what hurt my back in the first place, so I make myself do it now.

[Retro]

I can add the plank/side plank to my friday workout.
Will also add seated leg extensions to balance the leg curls but could you recommend some great core excersizes that I could add to this routine?

Thanks

[CliffA74]

Whoops.
Long time no reply.
Sorry.

Lets see, core work that I don't hate.

Planks/ side planks are good. Slight variations add spice, like lifting an arm or a leg or opposite arm/leg. Adding swiss balls and medicine balls to planks really raises the hurting power.
Standing steam engines are good.
Holding the Boat Pose from Yoga hurts in a good way.
A fun trick is to go from a Superman Back Extension on the floor to a "Banana" pose which is basically the mirror image of a back extension only on your stomach. switching back and forth without using your hands is quite a challenge. You end up rolling all over the floor, so make sure you have some room.

Anyone else have some good ideas?