Tell me what you think of this workout program

[LiftHeavy123]

I'm 6ft, 200lbs, 10-12% bf. Goal get lean as possible

Day 1 Chest
Flat BB Bench 5-6 sets, 5 rep sets

Back
Bent Over Rows
3-4 sets, 10 rep sets

Core strengthening (various abdominal exercises, reverse hypers, lower back exercises)

Cardio 10 min Warm Up and Warm Down, 6-7 incline, 3.0-4.0 speed

Day 2 Legs
Leg Press
10 sets, 3 rep sets
or
3-4 sets, 15 reps

Calve Raises
2 sets, 20 reps

Inner and Outer Thigh
2 sets inner and 2 sets outer, 15 rep sets

Cardio 10 min Warm Up and Warm Down, 6-7 incline, 3.0-4.0 speed

Day 3
Chest
Incline DB Press 5-6 sets, 8-12 rep sets

Back
Various Pull/Chin Ups
To failure

Cardio 10 min Warm Up and Warm Down, 6-7 incline, 3.0-4.0 speed

Day 4
Cardio
6-7 Incline, 3.0-4.0 Speed
45 Minutes

Day 5
Shoulders
Arnold Press 3-4 sets, 8-10 reps

Triceps
Close Grip Bench Press 3-4 sets, 8-10 reps

Cardio 10 min Warm Up and Warm Down, 6-7 incline, 3.0-4.0 speed

 

[NJL52]

No offense, but it's awful. Read the stickies and find a standard workout and follow it.

 

[SaladFork]

No offense, but it's awful. Read the stickies and find a standard workout and follow it.

Thought the samething, sorry LiftHeavy123 kudos for wanting to learn more.

Pound those muscle groups. If you do chest, Then DO chest. This is just an example of how I did it and saw good results natty for a chest program. Feel free to add more reps or sets depending on your experience. Also after 3 months mix it up and add diffrent movements, dumbbell presses each angle.

Bench Press (Switch your grip up, wide and narrow)
Incline - 5 Reps, 3 Sets (Heavy) Last set failure
Flat - 5 Reps, 3 Sets (Heavy) Last set failure
Decline - 5 Reps, 3 Sets (Heavy) Last set failure

Dumbbell Fly’s
Incline - 8 Reps, 3 Sets (Mid) Last set failure
Flat - 8 Reps, 3 sets (Mid) Last set failure
Decline - 8 Reps, 3 Sets (Mid) Last set to failure

Incline dumbbell press (drop set) Just cause my upper chest is weak and by this time I can barely lift any weight.

Then go do some dips while you do leg raises.

Buy a book and learn how to work each muscle in each muscle group. Arnold Presses are awesome, but you could add two other movements to hit all three delts getting a complete workout. Just my 2ml.