I've done some lifting before but have never managed to stay in my routines. So I did some reading and decided to came up a routine and log. And will cardio one day a week and night time basketball (if Im working out in the mornings) be detramental. Any other comments would be appreciated.
Day 1: Arms and Shoulders
Shoulders:
Overhead Press with Barbell
Upright Row
Biceps:
Preacher Curls
Hammer Curl
Triceps:
Seated Overhead Triceps Extensions
Dumbbell Kickback
Forearms:
Forearm Curls
Day 2: Cardio and Abs
Cardio:
2 mile run
High Interval Training Bike (15 mins)
Abs:
Weighted Traditional Crunch
Bent-Leg Knee Raises
Dumbbell Side Bend
Bridges
Day 3: Rest
Day 4: Chest, Abs, Back
Chest:
Flat Bench Press
Incline Dumbbell Press
Dumbbell Flyer
Bent Arm Pullover
Back:
One Arm Dumbbell Row
T-Bar Row with Barbell
Abs:
Weighted Negative Situp
Oblique Trunk Rotations
Dumbbell Side Bend
Bridges
Day 5: Butt, Thighs, Legs
Squats
Stationary Lunges with Dumbbells
Heel Raises with Dumbbells
Hack Squat
Stationary Lunge with Dumbbells
Day 6: Rest
Day 7: Rest
Would it be beneficial to work chest twice a week if this is an area I want to improve? For example day 1 and day 5, move lower body to day 4, arms and shoulders to day 2 and cut out the cardio?
Day 1: Arms and Shoulders
Shoulders:
Overhead Press with Barbell
Upright Row
Biceps:
Preacher Curls
Hammer Curl
Triceps:
Seated Overhead Triceps Extensions
Dumbbell Kickback
Forearms:
Forearm Curls
Day 2: Cardio and Abs
Cardio:
2 mile run
High Interval Training Bike (15 mins)
Abs:
Weighted Traditional Crunch
Bent-Leg Knee Raises
Dumbbell Side Bend
Bridges
Day 3: Rest
Day 4: Chest, Abs, Back
Chest:
Flat Bench Press
Incline Dumbbell Press
Dumbbell Flyer
Bent Arm Pullover
Back:
One Arm Dumbbell Row
T-Bar Row with Barbell
Abs:
Weighted Negative Situp
Oblique Trunk Rotations
Dumbbell Side Bend
Bridges
Day 5: Butt, Thighs, Legs
Squats
Stationary Lunges with Dumbbells
Heel Raises with Dumbbells
Hack Squat
Stationary Lunge with Dumbbells
Day 6: Rest
Day 7: Rest
Would it be beneficial to work chest twice a week if this is an area I want to improve? For example day 1 and day 5, move lower body to day 4, arms and shoulders to day 2 and cut out the cardio?