new workout plan

[faraman84]

im a senior in high school and have been training since the 8th grade. my regular workout schedule was doing one body part a day everyday for 6 days a wk, but to train that one body part intense as hell for at least an hour. the problem i had with this workout was id gain muscle mass, but id also gain fat too cause i ddnt have time to cycle in cardio and by the time my week was up i was so drained from the workout i could barely do anything. so now im going to start this workout tell me what you think

monday - chest/tri
tuesday - 20 min cardio
wednesday - back/bi
thursday- 20 min cardio
friday- legs/shoulders

[chinups]

Up the cardio to 30-40 min. Throw some abs in there

[solidj55]

What chinups said plus I would change it to something like this.

Mon-Chest, Front Delt, Tris
Tue-Cardio-40 min
Wed-Back, Rear Delt, Bis
Thu-Cardio-40 min
Fri-Legs, Traps

Also, I would throw in abs on my cardio days. Stick to the basic compound movements and eat right, youll end up bigger and more defined in the long run.

[solidj55]

I just want to list my favorite exercises for each muscle group

Chest
Dumbell Incline Press(20 degree incline)
Dumbell Flat Bench Press
Dumbell Incline(40 degree incline)

Upper/Mid Back
Wide Grip Pullups
Palms facing chinups
Medium to Closegrip Supinated Pullups
Dumbell Rows

Lower Back
Deadlifts
Stiff Leg Deadlift
Hyperextensions

Shoulders/Traps
Barbell Military Press
Push Press
Hang Cleans
Shrugs

Legs
Squats
Leg Press

Triceps
Closegrip Bench Press
Closegrip Incline Press
Dips

Biceps
Straight Bar Standing Curl
Hammer Curls
Preacher Curls

Calves
Leg Press Calves
Seated Calves
Standing Calves

ABS
Decline Situps
Standing Cable Crunches
Spread Eagle Situps