Effective and Efficient Workout Routine

lawsonsaysread

Over the course of the last year and a half, I have lost better that 200lbs. In May of 2014, I weighed 408 lbs. This week I weighed 198 lbs. Since the holidays I have been very careless with my eating and have gained about 25 lbs. This scares me a bit. Now I know I can lose that weight again. I know how to do that. I need to figure out the maintenance part. I need to address the nutrition aspects of it and the workout aspects. My question for this thread is about establishing an effect workout routine.

Currently workout routine:

Stomach: I do 200 crunches six days a week.

Strength training:

Three days a week. I am not able to work out with a partner, and I have some limitations due to intermittent back pain.
1. Cable Crossovers: 3 sets (10 reps @ 90lbs on each cable, 8 reps @100lbs., 8 reps @110 lbs.) Rest about 90 seconds between sets
2. Push-ups: 3 sets of 16 resting 30 seconds between sets (I need to get lower on my push-ups.)
3. Cable Rows: 3 sets [12 reps @ 180lbs., 10reps @ 190 lbs., 10 reps @ 200 lbs. (not too hard, but it is the entire stack)] 45 seconds rests in between sets
4. One Arm Seated Dumbbell Curls: 3 sets per arm (10 reps @ 30 lbs., 8 reps @ 35 lbs, 8 reps @ 40 lbs.) alternating arms for each set
5. Standing dumbbell curls: one set of 15 reps with 25 lbs. in each hand. alternating arms with each rep.
6. Triceps extensions: one set of 15 at 12o lbs. on a weight stack and pulley system.
I do not rest between the last three exercises. Just burning.

Cardio:

Six days a week I ride a recumbent bike for 62 minutes. four minutes of warm up, 52 minutes of intense riding (at mid-level resistance I average between 22.8 and 23 mph according to my bike), 6 minutes of cooling down.

In addition whenever i can I take long vigorous walks or bike rides in warmer weather. I also try to hike in hilly terrain for a couple of hours each weekend. These activities are my fun and I want to do them in addition to my workout regimen.

My fitness goals:

Lose holiday weight (I am not sure what i want my goal weight to be because I want to gain strength too.)
Gain strength: Arbitrary goal -- I would like to bench 210 lbs. Honestly, I need strength gains for my entire upper body.
Endurance: I would like to be able to run five miles if I needed to for some reason and i want to be able to hike intensely with a pack for several hours.
Injury Avoidance: I need to incorporate appropriate warm up, cool down, and stretching
Appearance: I want to be LEAN!

I suspect my workout is not the most efficient way to achieve my goals. Can you make suggestions that will help? Obviously I am willing to put in the time, but I need the process to be fairly simple (as in not complex). I get really overwhelmed and confused by all the exercise advice and JARGON I read on the Internet.

Thanks for your input.

jemhh

To get stronger, I suggest getting on an established lifting plan. I usually post a list of a bunch of possible programs but I cut it way down since you want something very simple:

*Starting Strength - http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs

* All Pro's - http://forum.bodybuilding.com/showthread.php?t=4195843

* Lyle McDonald's barbell and machine routines - http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html/

* Stronglifts - http://stronglifts.com/

These are full body routines. I encourage you to train your full body, not just your upper body.

To get leaner, eat in a deficit (eat fewer calories than you burn.)

quiksylver296

Another vote for Sronglifts 5X5! Easy, quick (about 45 minutes per session), and I am seeing fabulous results. You can check it out at stronglifts.com. They have an app you can download and use at the gym to track your progress.

lawsonsaysread

Thank you for the replies. I am really intrigued by the StrongLifts 5X5.