Program pointers

jimjamsjet

Hi, was wondering if anyone could make suggestions about my exercise program. I am about 159 kg and still just starting but getting better every day. I know it is a pretty standard program and I am losing weight but some extra things to do to speed it up would be great. All help is welcome.

Cardio
16 min walking at 5 km/h
4 min jogging at 8 km/h
15 min cycling on an interval program

Weights
Lat Pulldown 3 sets 15 reps at 56 kg
Leg Press 3 sets 20 reps at 70 kg
Seated Row 3 sets 15 reps at 49 kg
Chest Press 3 sets 15 reps at 49 kg
Leg extension 3 sets 15 reps 42 kg
Leg Curl 3 sets 15 reps 70kg
Ab crunch machine 3 sets 15 reps 70 kg
Ez bar bicep curls 3 sets 10 reps 20 kg

jimjamsjet

I should add that I am doIng this between 4 and 6 times a week