Final Plan (need comments)

H

hoosiers15

0
Ok this is a plan made using ExRx (Exercise Prescription) on the Net and using a 2 on 1 off schedule. Not sure on the reps/sets yet. Hopefully this is a good workout. Thanks for your help.

Workout

Days- 2 on 1 off

Day 1 (Upper)

Dumbell Bench Press (Chest)
Dumbell Fly (Chest)
Dumbell Bent Over Row (Back)
Lever Seated Row (Chest Pad Machine) (Back)
Cable One Arm Lateral Raise (Deltoid)
Dumbell Raise(2 on each side up to arm pit) (Deltoid)
Assisted Triceps Dip (Triceps)
Dumbell Kickback (Triceps)
Barbell Curls (Biceps)
Cable Curls (Biceps)
Dumbell Shrugs (Traps)

Day 2 (Lower)

Dumbell Lunge
Seated Leg Press Do two of these each session (Quads)
Safety Squat
Weighted Hyper extension (Hamstrings)
Standing Leg Curl (Hamstrings)
Seated Calf Extension (Calves)
Weighted Crunch (Abs)
Incline Situp Weighted (Abs)
45 degree Side Bend (Obliques)
 
I'm not good at analyzing workouts yet, but it seems like you should have deadlifts somewhere. Also, that seems like a lot of stuff to be doing, lots of isolation movements...
 
STOP!!!

From what you've posted it's immediately clear that you're on the wrong track. You need to become more knowledgeable about this subject matter before throwing yourself into it, or else you'll face disappointment, possible injury, and you'll waste a lot of time. I suggest you read the book Brawn by Stuart McRobert. I also suggest that you seek the help of someone (in person) knowledgable about serious, no-nonsense weight training, who can provide an introduction to the wonderful world of lifting really heavy things!

If you're not doing squats, deadlifts, chinups, and similar BIG exercises, you're lost.
 
If you want something a little more concrete than my previous post, then you might be interested in the routing I'm currently doing:



That routine is the real deal, and notice that it has you doing only 4 exercises (squat, chins, dips, situps) with the focus on a big compound exercise (squat). Often one finds effectiveness in simplicity, and it's the case with weight training as well.
 
you should really read the Weight Training sticky, it really helped me when i first came here. Also you need Compound movements more then isolation, for example:

Squats
deadlifts
bench press
bent over row
military press
pull ups

are some compound movements. YOu need those in a workout or you wont see any gains
 
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