workout plan

[Grindel]

Hi,

I am 29 years old, 5.9 feet, 72 kg. I done some weightlifting for few months 4 years ago. Now i started it again and its been a month. I have been searching for a good workout routine and after googling alot and reading this forum, i made the following the following workout routine.

Day 1: Chest / Abs
Barbell Bench Press-Medium Grip
3 sets of 10-12 reps

Incline Barbell Press
3 sets of 8-12 reps

Incline Dumbbell Press
3 sets of 8-12 reps

Dumbbell Flyes Dumbbell
3 sets of 8-12 reps

Bent-Arm Barbell Pullover
3 sets of 8-12 reps

Crunches
3 sets of 8-12 reps

Flat Bench Lying Leg Raise
3 sets of 8-12 reps

Russian Twist
3 sets of 8-12 reps

Day 2: Back
Back pull down
4 sets of 8-10 reps

Front pull down, close grip
4 sets of 8-10 reps

Elevated cable rows
3 sets of 10-12 reps

One-Arm Dumbbell
3 sets of 8-12 reps

One arm dumbbell row
3 sets of 8-12 reps

Bent over rows
3 sets of 8-12 reps

Day 3: Rest

Day 4: Shoulders / Abs
Barbell shoulder press, back
3 sets of 10-12 reps

Barbell shoulder press, front
3 sets of 10-12 reps

Dumbbell Shoulder
3 sets of 8-10 reps

Side Lateral Raise
3 sets of 8-12 reps

Front Dumbbell Raise
3 sets of 8-12 reps

Dumbbell shrug
3 sets of 8-12 reps

Crunches
3 sets of 8-12 reps

Flat Bench Lying Leg Raise
3 sets of 8-12 reps

Russian Twist
3 sets of 8-12 reps

Day 5:Legs

Barbell Squat
4 sets of 6-10 reps

Leg Press Leg
3 sets of 8-12 reps

Barbell Lunge
3 sets of 8-12 reps

Leg Extensions
3 sets of 8-12 reps

Seated Leg Curl
3 sets of 8-12 reps

Day 6: Arms / Abs
Close-Grip Barbell Bench Press
4 sets of 6-10 reps

Triceps Pushdown
3 sets of 8-12 reps

Triceps Reverse pull-down
3 sets of 8-12 reps

Dips, triceps version
3 sets of 8-12 reps

Seated triceps press
3 sets of 8-12 reps

Barbell Curl
3 sets of 8-12 reps

Dumbbell Alternate Bicep Curl
3 sets of 8-12 reps

Preacher Curl
3 sets of 8-12 reps

Hummer Curl
3 sets of 8-12 reps

Crunches
3 sets of 8-12 reps

Flat Bench Lying Leg Raise
3 sets of 8-12 reps

Russian Twist
3 sets of 8-12 reps

I pulled most of the stuff from a 5-days routine plan article form a bodybuilding site. I need your thoughts on this plan. Please advice me if i am doing anything wrong, too much, less or anything else.

Thanks

[Boss Man]

Hi Grindel good to talk to you.

Some of that is too much.

There's no need to do bench press on an arms day if you've had a chest day.

Your tricep day also contains 12 sets on triceps plus the 3 indirect sets from the close rip bench press.

However you get 12 sets on biceps which is a bit uneven compared to the tricep workout, as there's no indirect work on them which you would get from row exercises, but row exercises are included on back day, which is how it should be.

Behind the neck pull downs could cause rotator cuff problems, by putting the arms in an unnatural position

As for the back I see nothing for the lower back deadlifts or good mornings as examples, so that could cause a core imbalance between the quadratus and lower multifidus and erectors versus the abs.

Personally I'd suggest this way of doing things.

Day 1. Legs

Day 2. Chest

Day 3. Back + Abs

Day 4. Day off

Day 5. Arms

Day 6. Shoulders

Day 7. Day off

Leg day you could have this sort of thing.

Squats, 4 sets 10 reps

Leg Press, 4 sets 10 reps

Lunges, 4 sets 10 reps

Standing calf raises 6 sets 10 reps.


Chest day you could have this sort of thing

Bench press, 4 sets 10 reps

Cable cross over, 4 sets 10 reps

Stiff Arm pullovers, 4 sets 10 reps


Back and Abs day you could have this sort of thing.

Stiff-legged Deadlifts, 6 sets 10 reps

Cable Rows, 6 sets 10 reps

V-Bar pulldowns, 6 sets 10 reps

Planks 90 seconds

Dragon flags 2 sets 20


Arm day you could have this sort of thing.

Bicep curls, 4 sets 10 reps

Hammer curls 4 sets 10 reps

Skullcrushers, 4 sets 10 reps

Weighted dips, 4 sets 10 reps


Shoulder day you could have something like this.

Dumbbell front raises 4 sets 10 reps

Cuban press, 4 sets 10 reps

Bent over side laterals 4 sets 10 reps.

Hopefully that might work better and be more balanced for you. If you have any issues let us know .

[Grindel]

This is perfect. Thanks for the detailed reply.
One more thing, i wanted to build a six pack abs. Do you think once in a week abs exercise is enough or should i add other abs exercises with this roitine?

[Boss Man]

You're getting some decent targeting of the abs anyway from the planks and dragon flags, but things like deadlifts, squats etc can exert indirect stimulus on the abs anyway, so you shouldn't need to go gung ho anyway with any luck.

[Danny_Sparks]

You seem to have a pretty even plan listed above. Like others mentioned you really don't need to do some of those workouts every single day, if you are already doing something somewhat similar to it. So I would just suggest getting a little bit more of a variety of exercises. Also are you doing an eating diet as well? If you are not getting the results you were looking for, try doing one that fits your weight loss/ muscles gaining goal.