Thread: Is This a Good Plan for Muscle Workouts? Plan Below...?

This is the plan -

Monday - Legs = Squats, seated/standing calf raises.
Tuesday - Shoulders, Chest, Back = Push - ups, dumbbell shrugs, push downs to front and back, lateral raises, behind the neck lifts.
Wednesday - Biceps, Triceps, Arms = lifts, push - ups, wrist curls, revearse wrist curls.
Thursday - REST

Friday, Saturday,Sunday - Abs = Seated leg raises, crunches.

ALL 3 - SETS AND 20 REPS

You are doing too much.

3 times a week:

flat or incline chest press
military press
narrow/wide grip pull ups
bent over row / seated cable row
deadlifts or squats

monday - 5x5
wednesday - 3x8
friday - 3x10-12

eat 1.3 grams of protein per kilo of body weight and eat 3000+ calories a day

easy as that

yes
but just dont over do it....
you could be really sore! :^)

Legs = Good, nothing better than squats

Shoulders, chest and back = not good, You need to do incline bench press, dips, deadlifts, chins and bent over rows, dumbell press.
Arms= not good, you need to do arm curls, close grip bench press.

Reps way too high at 20. Should vary between 6 and 10 reps. You should have rest days between each workout not 3 days in the gym followed by 4 off.

Overall your plan needs a little work...

-20 reps is a lot you may want to do more weight with some lifts.

-I don't know why pushdowns are on "Shoulders, chest and back" day. That is a tricep exercise.

-Replace pushups with dips/weighted dips, or benchpress so you can add more weight with progression

-On back day you do nothing that works the lats, which are the largest muscles in your back. Add some kind of rowing, chinup, or pulldown. The lats and bicepts are a major muscle group that you should put considerable time into.

- On biceps and triceps day you don't do anything to work the biceps. In fact nowhere in your workout do you workout biceps. Maybe you should put pushdowns and bicep curls on arms day.

- For abs make sure you are doing weighted abs, not just crunches and leg raises. Crunches use little weight and almost no range of motion.