Is this a good workout?

Question

Monday - Upper body

Dips - 20

Pushups - 20

Pulldowns - 15

benchpress - 15

superman - 10 seconds x 5

Hammer curls - 15 lbs x 10

3 sets

bike 25 minutes

Wednesday - Lower body

30 sec - 6 inches

2 minute - plank

dumbell ab rollouts - 10

leg raises - 15

3 sets

Squats - 15

Wall sits - 2 minutes

lunge hold - 30 seconds on each

3 sets

25 minutes bike

Friday - cardio

30 minutes treadmill

swim 45 minutes

I'm trying to get muscular definition/fat loss and trying to get more athletic. There is basically only 1-3 minutes of rest between sets. I do the bike right after the weight lifting workout thing. I am not dieting - just going by the pyramid and cutting back on fried foods, soda, and sweets. I am being more active on the off days with going outside more often and biking around a bit (I am 13 by the way). Anywho....

Is there anything I should add?

Answer 1

yes that is a good workout,   try running through water.

Answer 2

Idk if anything I should add but only thing I should say is push ups dont really help make muscles lifting weights is the best thing for that and the rest of the thins you put are geat only thing you should worry about is over exerting yourself and the breaks you put in between are a good thing but once your muscles start to ache really bad or out of the normal stop and take a break or you will damage them and loose muscle mass.

Answer 3

Thats great.  Perfect.

Forget the dieting.  Work out hard and keep it up.  Eat well.  Your body will love you for it.

Exercise will get you fit.  Dieting won't.

Answer 4

your best bet would be to pick a steady routine and stick to it, and remember it takes at least 15 mins of arobic exersise to burn calories