Starting gear want to make sure the workout routine looks good

[bigbear411]

Do you guys think I should try to hit each group twice a week or keep it once a week?

goal is to cut. 26 5 10 207 15% BF


Monday Chest/Abs
15 min warm up
Bench Press : 12/10/8/6
Incline Dumbbell 12/10/8/6
Bench Flys 12/10/8/6
Incline Flys 12/10/8/6
Dips 15,12,10
3 different ab workout 3 sets of each
10 min cool down on bike

Tuesday: Back and Inner leg( I have patella syndrome so need to work out the inner thigh more)
15 minute warm up
Wide pull down or pull ups: 12/10/8/6
Close Grip pull down or chin-ups: 12/10/8/6
Close grip rows: 12/10/8/6
wide rows: 12/10/8/6
Single Cable rows: 12/10/8/6
For my Leg I do 3 set of inner thigh work for physical therapy
10 minute cool down on bike

Wednesday Shoulders and abs
Military press: 12/10/8/6
Side lat raises: 12/10/8/6
Front Lat raises: 12/10/8
Should shrugs 12/10/8/6
Back Flys: 12/10/8/6
Rotator cuff exercise: 12/10/8/6
Abs 3 exercises
10 min cool down

Thursday: Legs lower back
15 min warm up
Leg Press: 12/10/8
Leg Extensions: 12/10/8
Leg Curls: 12/10/8
Calf raises sitting: 12/10/8
Hack Squat: 12/10/8
Standing single leg calf raises: 12/10/8
And my inner thigh work outs
Straight leg dead lift 12/10/8/6
Good mornings12/10/8/6
10 minute cool down

Friday, arms and abs
15 minute warm up
Triceps pull down rope 12/10/8/6
Skull crushers: 12/10/8/6
Single arm reverse tri pull down: 12/10/8/6
21 bi curls 3 sets
Hammer dumbbell curls: 12/10/8/6
Concentration curls: 12/10/8/6
Forearm curls: 12/10/8/6
Reverse Forearm curls: 12/10/8/6
3 exercises of abs
10 minute cool Down

I am also thinking about doing either an hour of stretching or yoga 2 times a week to improve flexibility.

[FireGuy]

Way way way too many sets. 19 sets for chest, 19 sets for shoulders? If you need that many sets your intensity level isnt where is should be.

[bigbear411]

Should I drop the sets to 3 and increase weights? or should I take an exercise out? I usually go to failure, especially if I have a spotter and try to rest no more than 60 seconds.

[FireGuy]

I would shoot for somewhere in the middle, 3 sets probably not enough. There is no magic number that's right for everyone.

[kaptainkeezy04]

If you have to question your routine, you're probably not ready for steroids, but usually a good rule of thumb for me has always been...
6 sets biceps
6 sets triceps
9 sets delts
4 sets traps
4 sets calves
12 sets back...pull ups, deadlifts, t bar rows, and bent over rows
12 sets chest
7 sets quads (most people do more, but after 7 sets they are sore for 5 days)
4 sets hamstrings (they already get a lot of work with squats and on back day with all the bent over stuff and i do a lot of sports and i can't really have them being sore)
forearms---i never use wriststraps except for shrugs...i used to use them all the time and then i went a year without them and my forearms got HUGE...my friends were pretty jealous haha

[dooie]

treat your abs like any other muscle. probably shouldnt do them 3 times a week. go harder and absolutely shred them. then u MIGHT be able to get them in twice a week. try spend about 30 mins on them