My Workout plan: need advice

[Rowan]

This is my workout that I try to do 3 times per week. Please reply with any notes, tips or improvements/suggestions. If you have any questions, please ask and I'll reply. Thanks guys.

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CARDIO
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2 - 3 laps round park 1KM per lap

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STENGTH SETS
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3 sets pull ups 5 - 10 reps
3 sets raised leg situps 20 reps
3 sets bench press 10 reps
3 sets raised fly's 10 reps
3 sets flat fly's 10 reps
3 sets elbow in dumbell press 10 reps
3 sets dips 20 reps

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SUPER SETS
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-With 20KG curl bar
-No rest between excercises

front of neck press 10 reps
bar behind neck calf raises 20 reps
bar behind neck squats 10 reps
full bicep curl 10 reps
half bicep curl (pump effect) 10 reps
upright rows 10 reps

-repeat super set 2 more times
-2 min rest between each super set

[takeahnase]

Read the FAQ here and in the S&P forum. What you are doing now is rubbish, whatever your goals are.

[Rowan]

okay will do