Workout Plan I NEED FEEDBACK!

[r3covery]

Hey guys I just started getting back into the gym and I'm really motivated this time. I would like some feedback on my workout plan just too make sure I'm doing everything right. I work out 3 days a week and I'm looking to pack on muscle. Right now I weigh in around 160 at 5'9. I have a pretty good diet right now occasionally I slip up. I'm taking whey protein right now but looking for more supplements. I do cardio after my workouts on an elliptical for 10 to 20 minutes.

Monday- Chest

Barbell Flat Bench on a smith machine- 4 sets I increase the weight each time so I start 10 reps then 8... 6...4... I do this pyramid for each exercise (I would like some feedback with that also)

Incline Dumbbell press 4 sets

Cable Fly's 4 sets

Flat Dumbbell press 4 sets


Wednesday- Back and Shoulders

Back Routine

Lat Pull downs- 4 sets

Lat Pull Downs behind the head- 4 sets

Rowing Machine- 4 sets

Dumbbell rows- 4 sets

shoulder routine

Dumbbell Military Press Sitting- 4 sets

Dumbbell Front Raise- 3 Sets

Dumbbell Lateral Raise- 3 sets

Barbell Military Press with Barbell Front ways then Behind the head 3 sets per exercise


Friday- Bi's and Tri's

Biceps

Preacher Curl- 4 sets

Sitting dumbbell curl- 4 sets

Standing Barbell curl- 4 sets

Concentration Curls- 3 sets

Triceps

Tricep Cable Push down- 4 sets

Skull Crushers- 4 sets

Weighted Dips- 4 sets

Tricep Rope push downs- 4 sets

[nbaylot33]

If this is the first time you have lifted weights in a while you need to take it easy for awhile and get the hang of everything. Learn the techniques and make sure to write the number of lbs you are doing for each exercise to keep gains consistent.

For your workout... you need a leg day...

I would go to four days a week

Monday chest/tri
Flat bench press 3x10
Incline smith machine bench press 3x10
Decline bench 3x10
DB flat flyes 3x10
Rope pull down 3x10

Tuesday Back/bi
Lat pulldowns 3x10
Seated Rows 3x10
T bar rows 3x10
Close grip pulldowns 3x10
Hammer Curls 3x10

Thurs. Legs
Squats 3x10
Leg extentions 3x10
Hamstring curls 3x10
Lunges 3x10
Sit down calves 3x10
Donkey calves 3x10

Friday Shoulders
Shoulder press 3x10
Lateral DB raises 3x10
Front DB raises 3x10
Rear delt flyes 3x10

as far as pyramiding, I would wait for awhile on those

[r3covery]

If this is the first time you have lifted weights in a while you need to take it easy for awhile and get the hang of everything. Learn the techniques and make sure to write the number of lbs you are doing for each exercise to keep gains consistent.

For your workout... you need a leg day...

I would go to four days a week

Monday chest/tri
Flat bench press 3x10
Incline smith machine bench press 3x10
Decline bench 3x10
DB flat flyes 3x10
Rope pull down 3x10

Tuesday Back/bi
Lat pulldowns 3x10
Seated Rows 3x10
T bar rows 3x10
Close grip pulldowns 3x10
Hammer Curls 3x10

Thurs. Legs
Squats 3x10
Leg extentions 3x10
Hamstring curls 3x10
Lunges 3x10
Sit down calves 3x10
Donkey calves 3x10

Friday Shoulders
Shoulder press 3x10
Lateral DB raises 3x10
Front DB raises 3x10
Rear delt flyes 3x10

as far as pyramiding, I would wait for awhile on those

Thanks a lot man I never worked out like this before. I was always sticking to the 4 exercises per body part with 4 sets.

[gettingthere]

id maybe keep the rep range to 10,8,6!! i wouldnt go above 10 reps only for warm up, just so you can ain some mass!! and eat like crazy, good stuff that is

[r3covery]

id maybe keep the rep range to 10,8,6!! i wouldnt go above 10 reps only for warm up, just so you can ain some mass!! and eat like crazy, good stuff that is

yeah I always felt with the reps being 10,8,6 while increasing weight packed on size.

[6ft5]

I agree with boath theis guys. For the first 2 months back use nb33 routien its well rounded and basic. After warming up, pick a decent weight and stick with it it really doesn matter what it is, get your form down and complete all sets. Every week bump it 10-20lbs and complete each set. 2 months of this.. Then switch to 10,8,6 you should have the poundages work out by then. Then you can work with pyamiding. Couple months go by work on pre exaust study, study, study. We are all here to help. Be safe!

[r3covery]

I agree with boath theis guys. For the first 2 months back use nb33 routien its well rounded and basic. After warming up, pick a decent weight and stick with it it really doesn matter what it is, get your form down and complete all sets. Every week bump it 10-20lbs and complete each set. 2 months of this.. Then switch to 10,8,6 you should have the poundages work out by then. Then you can work with pyamiding. Couple months go by work on pre exaust study, study, study. We are all here to help. Be safe!

Thanks a lot for checking it bro and for all the help!