Here is my routine. I work out each bodypart once a week right now. I only have a weight bench, barbell, and dumbbells right now. I'm saving up for a gym membership.
Shoulders
Military Press 5x5
Lateral Raises 5x5
Shrugs 5x5
Legs
Squats 5x5
Lunges 5x5
Back/Biceps
Deadlift 5x5
Bent Over Rows 5x5
BB Curl 5x5
DB Hammer Curls 3x5
Chest/Tri
Bench Press 5x5
Incline Bench Press 5x5
Close Grip Bench Press - 5x5
Cardio
Exercise Bike or Jogging - 2 x 20 minutes each day
ok, where to start?...
Firstly, fu ck splitting your body parts at this stage. You need to focus more on shedding some pounds (IMO). Like I said, upper / lower split. The exercises are fine, but your sets and reps are all wrong. You really need to lower the number of sets and increase reps - 2 x 15-20 would be better for each exercise. I know you won't put loads of muscle on doing this, but you can develop perfect technique and focus whilst using the lower weights.
You need to keep rest periods to a minimum, no more than 30 seconds. You should be sweating your bollock s off before you go anywhere near the bike.
I see you are training 4x a week with 2 lots of cardio a day... I'll believe you about the cardio... just.
As i said before, do all cardio after your weights. If you want to do cardio on your off days too, that's fine, but keep it low intensity.
Assuming you do a 4 day, upper lower split with 30 mins cardio each session, you'll drop the fat quick. Shit, your body doesn't want to carry all that mush about!
Once your BF% is within acceptable limits - around 15%, then you can up the weights and lower the reps.
Obviously, this is how I would approach your situation. You and others might not agree, but one thing's for sure... you won't look any worse!
If you have any questions let me know.
Remember, the training is only half the battle - get your nutrition sorted, any you'll find it much easier.
ask questions, read, learn, train, eat well and grow - simple as that
gook luck
