I guess I'll join the crowd. Heres my plan - Rip it please!

[chrisindfw]

Ok... Since I'm new please bare with me. This board is filled with great info and I appreciate everyone that contributes. I have been working out for a little over a month to ease back into it. I now have a new workout plan. Can somone please take a look and let me know if this is a good plan and if I missing any exercises and such. Right now I am 6'6" 230lbs. 21% BF. For starters. I am doing cardio and abs in the morning and weights at night.

Thanks

*************Monday / Friday**********
Chest - Incline Bench Press
Chest - Decline Bench Press
Chest - Flat Flys
Shoulders - Dumbell Press
Shoulders - Side Lateral Raises
Triceps - Tricep Pulldown
Triceps - Tricep Extension
Biceps - Dumbell Curls

******************* Wednesday *******************
Quads - Squats
Quads - Hack Squats
Hamstrings- Leg Curl
Calves - Hack Calve Raise
Back - Lat Pulldowns
Back - One Arm Dumbell Row

RIP AWAY.. IM READY!

 

[Shamik]

In my opinion, you might want to split it up a little more. Maybe on day one, you do chest and triceps. Day two, legs. Day three Back, Biceps and Shoulders. There are tons of different ways to split it up, but I would personally try to do a three day split instead of two. And as far as exercises that you're missing, I would suggest some flat bench, deadlifts and bent over rows.

 

[chrisindfw]

Thanks... Ill see what I can come up with!

 

[mlomker]

I'd agree with a 3 day split. I try to do 2 muscle groups per day and 3 exercises per group. I also work abs every day...that is fine.

You might want to work your lower back using stiff-legged deadlifts or good mornings. I like working the lower back but some guys say they get enough from squats.

 

[lemur]

I would split the routine up a bit more, and do bent over rows, weighted pullups, and deadlifts as your back exercises. IMO they are all you need.

 

[nikkita]

I agree with the rest, the split can be done further... I would try to perform exercises that focus on all parts of a muscle, ie., back you have lower (hyperextensions or deadlifts), mid (barbell rows), upper(pull-downs).