Best Workout Plan for 2or3 Days/Week

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ppx11

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I'm in college and I only have time to work out on M/W and some Fridays or Saturdays and would like to know if my planned workout schedule would be good. I'm aiming for strength/toning and not really bulking in size. Suggestions on changing exercises/reps/sets are welcome. Thanks.

I'm planning on splitting it by Push/Pull.

Monday (Pull - Biceps/Back/Traps)

4x6 DB Curls
3x21 21's with BB
4x6 Preacher Curls (Not sure if I should do it with a BB or focus on one arm at a time with DB)

3x10 Lat Pulldowns
3x10 Rows
What's a good 3rd exercise? I was thinking of maybe doing 3 sets of pullups or chinups. Which are better?

3x8 DB Shrugs

Wednesday (Push - Triceps/Chest/Shoulder)
3x8 French Press
3x8 Tricep Pulldowns (Not sure what it's called. It's the cable machine where you grab the bar and pull it down.)
What's a good third tricep exercise?

4x6 Bench Press
3x8 DB Flys
3x6 Decline Press

3x8 Shoulder Press

Friday (or Saturday depending on the week)
I was thinking of using the 3rd day for full body exercises for power like squats. Anyone have any good recommendations of what I should do and exercises and whatnot.

I'll also be doing TaeKwonDo on Mon. and Wed. and doing ab exercises 3 times a week.

I'm also going to sprinkle some leg exercises here and there although I'm not really concerned with my legs since I did plenty of running and I walk quite a bit at school.

Thanks.
 
Is this the order you do these in?? If so you should change it first. Do all of your back and trap exercises before going to your biceps. What kind if rows are you talking about on the pull day? Bent over? Pendlay? seated cable? upright barbell?

With your push day, do all of the presses, chest and shoulder, first before getting to your triceps. You can do dips or close grip bench for triceps also.

You definitely need to work your legs, running and walking don't count for crap. You third day should be legs, hands down, squats and deadlifts before doing anything else.

If you just end up doing twice a week you could do full push/pull. Therefore your squats would be with your push day and deadlifts with your pull day.
 
Thanks for the reply. Yea, I forgot to put them in order but yea I'll be doing it with the chest first, then triceps and etc.
I'm planning on doing seated cable rows also. So I guess I'll stick legs on the third day then. I think I'll add some full body exercises (for the "core" if I'm not mistaken) on the 3rd day as well. What are some good exercises to do for a full body workout besides squats and deadlifts?
 
Push/pull is a very simple way of spliting up your workouts but its not as effective as working close muscle groups.

Your traps and delts work together all the time in sports and in every day situations so your should always work your traps and delts together.
your chest and lats actually work together when your pushing downwards.

As your training days are close together at the begining of the week and you have a long gap it will be better for your to do 2 full body workouts.

The weeks when you will be working out three times do 3split workouts like this

Full body workout
each 3x10
Deadlift, clean and press
flat bench press
squats
chin ups
hanging leg raises

If you dont have time to go to the gym at the end of the week your should do some bodyweight strength training at home, It will take 45mins on a sat and will help maintain your muscle so you dont loose it all before you next workout.

for body weight workout try
each 3x10
deep squats (maybe with heavy bag or holding something heavy)
chin ups
wide push ups
situps
upturned push ups ( handstand against a wall to work shoulders)
bent over row (use a bag with a few bricks in or bottles of water)

then on weeks when you can go to the gym 3 times try
workout 1
squat
lunges
dumbbell curls

workout 2
bench press
lay pull down
tricep extention

workout 3
deadlift clean and press
deadlift
dumbell shoulder press
 
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