I thought I would post my workout regime here for critique.

I am getting older, thus mass and power are not as important as they used to be. Having a solid foundation and not tearing something when I am called upon for exertion is my primary goal.

Daily
Start 5 minutes on elliptical to get warm.
12 minutes of stretching.
1 set of push ups(Max effort)
1 set of sit-ups (Max in one minute)
Then strength train and/or cardio
Total time from start to finish ~90 minutes

I break my strength training into three categories, Push, Pull, Lower. I do three days of lifting, take a day off, then do three more, take a day off, etc...

All weights are dumbbells (power block) Contraction phase is done to a 2 count, negative phase is done to a 4 count. I do the same weight for each set, for a load that I can get at least 12 reps (I stop at 15) of for the first set and at least 8 of for the last set. If I get more than 12 for all sets, I raise the weight for my next session. If I cannot get at least 8 for any set, I will lower the weight for my next session. As soon as I get out from under load at the end of a set, I start my stop watch to count down 60 seconds. I should be back under load for the next exercise by the time it beep. Strength training takes ~30 minutes when done correctly.

Push (Chest/Shoulders/Triceps)
3 sets dumbbell bench press
2 sets dumbbell incline bench press
2 sets dumbbell military press
2 sets dumbbell flies
2 sets tricep press (seated, one dumbbell, behind the head, elbows locked)
1 set front raises
2 sets tricep kicks
1 set side raises
I will often switch out both raises for some shrugs.

Pull (Back/Biceps/Forearms)
3 sets bent over dumbbell rows
2 sets back flies
3 sets dumbbell curls (on an incline bench to insure good form)
2 sets standing dumbbell rows
2 sets hammer curls
2 sets forearm curls (palms up)
1 set forearm curls (palms down)

Lower
3 sets dumbbell squats (No I don't do the weight I used to with a straight bar, but it still works. I add a 1 second pause at the bottom)
2 sets stiff legged dead lift
2 sets forward lunges
2 sets standing calf press
2 sets crunches
2 sets side crunches (one each side)

I throw in ~30 minutes of cardio daily with one day off a week. I sync that up with a day off of lifting and take a total rest day. Additionally, because I am scored on my push-ups, sit-ups in a minute, and 1.5 mile time, I will do the push-ups/sit-ups daily between my warm-up stretches and the start of my strength training. Total time, start to finish is roughly 90 minutes.

When I run, shooting for 3 times a week, I do the first 1.5 mile at best time speed, then slow down to finish the run. Note, I use the term run loosely since my weight puts me in what the other runners refer to as the "Clydesdale" category. I have also heard references to "wind plow".

Disclaimer: The above is my plan, I have been very good the last several weeks, even better than usual, but between work, family, and college, I do not always get to plan. If I need to shorten it, I take out cardio/strength training at an even rate so they don't get unbalanced. I only start to beat myself up when I have more days off in a week than I had days under load.

Any and all criticism is welcome.

I think this a really good plan. I like the 3-day split, and it's one I favor personally. And you have a good blend of exercises for each muscle group. If I had any criticisms, it would be these:

1. I am not sure why you're doing push-ups every day, especially on days when you're working your chest. I would think that might rob you of a little bit of your strength/endurance for the later exercises.

2. Why sit-ups and not crunches? (I am starting to think you're ex-military or something...) More and more, the trend seems to be to move away from full sit-ups, which have the potential to hurt your back, in favor of a strict crunch.

But, these are minor suggestions. Overall, your plan is really sound.

Thanks for taking the time to look at it and respond.

I work in emergency services. I qualify for a early $ award based on my performance in pushups, situps (Yes with fingers locked behind the head. When I train however, I cross my arms on my chest and put my palms on my sholders.) and 1.5 mile run. I have learned that it is all about doing a little of it every day instead of trying to change focus near test time. Truth be told, it is more about bragging rights than money, but I don't turn down a buck. The tests are all based on the old cooper norms.

One thing I don't do, is pull ups. I don't have a place good enough nor 99% of the time I don't have anyone that could spot. When I lose some more weight I will look at setting up a cheat bar in a doorway and start switching out pull ups and rows on my pull days.

Well, if bragging rights (or money!) are involved, then keep on doing 'em!