exercises routine?

Check this site out - they can generate a free exercise plan for you

http://www.personaltrainingprograms.com/

why are you looking to add in calisthenics when you're already doing weight training?? sounds like you need to work out smarter not longer.

also i agree that you are setting yourself up big time for injury

hmm, ok guess I'll just stick with my current routine for now until I lose more weight.
The thing is I don't really use dumbbells most of my body building work is just machines I barely do any dumbbells

If the amount you're using dumbbells as compared to machines is bothering you, that's an easy fix, just switch up what you're doing.

What I'm concerned about, however, is the OVERALL amount of exercise you're proposing to do. The average person, esp if you're starting out not in shape, can't recover properly from that much exercise, and you're at serious risk for injury. Also, if you're going to that from a sedentary state, it may feel great for a while, but eventually you'll get tired and then you're at serious risk for burnout.

Bottom line, make reasonable goals to succeed long-term.

Hey guys, will try to keep this as short as possible :P

So I do (60 min of Elliptical trainer + 30 min swimming) + 40-60 mins of weights and machines BUT I need more cardio meaning that am looking for a set of exercises (I don't know what they are called) But the ones like Push ups, leg bicycles, squats, jumping jacks, waiter walks with weight above head.
So basically a combination of exercises to do after am done with the weights and the elliptical and before getting into the shower going for a swim.

If you guys can give me a list with a number of sets for each and instructions that would really great

I do all of this in the gym, so most of the tools are available.
Thanks and waiting your input

Going for an extended period of time like that means that you are not getting maximum benefits in either cardio or weight lifting.

Also, you will be extremely hungry (especially with swimming), eating back a lot of your exercise calories.

It's better to eat less and exercise less(than what you are doing now).

If you made up your mind to go for that long, however, I would bring a banana and in your case, even a pre workout supplement(like c 4 extreme) to get your energy going for weight lifting(not cardio).

Finish your cardio, eat your banana and pre workout shake, do a light stretch for 10 min or so before the weights, then jump into weight training.(if you're doing squats, work on lower back and hip flexor. If you're doing bench work on pushups and shoulders/wrist before you being lifting). This will give you time to warm up and have the supplement kick in.

Do your lifting, then drink a big protein shake afterwards. This will curb your hunger pang later and revitalize your muscle. Given your level of cardio, I would say drink a protein shake that has a decent level of carb as well.