Is my workout plan mk?

[apogee]

I decided to workout with a bench, barbells, dumbells and body weight only.
(no time for a gym, just got a home gym, with weights, a bench, and an elliptical machine).

I am 24 years old. I am 5'11 and I weigh 191 pounds.
My plan is a 4 day split workout plan (been doing this for a week and seems good, I feel results). On days I lift weights I do a 20 - 25 minute cardio exercise at the end. On days I don't workout, I do a 50 - 1 hour cardio. Every day I do regular body weight ab exercises.

I do 3 sets on each one.
I made this plan totally by myself. I hope it's ok.. I'd be happy to hear any recommendations and fixes / order. Remember this is all either dumbells or barbells or body weight. No machines.

Day 1:
Bench Press - 6-10 Reps
Incline - 6-10 Reps
Decline - 6-10 Reps
Seated Bench - 12-20 Reps
Legs Raises - 20-25 Reps
Crunches - 20-25 Reps

Day 2:
Straight Bar/ez Bar Curl - 6-10 Reps
Db Curls - 8-12 Reps
Seated Barbell Curls - 8-10 Reps
Close Grip Bench Press - 8-10 Reps
Skull Crushers - 6-10 Reps
Dumbell Tricep Extension
1 Arm Pulldowns - 10 Reps
Leg Raise/crunches - 20 each Reps

Day 3:
DeadLift - 10-15 Reps
Inner Thigh - Lunge - 10 Reps
Good Morning - 10 Reps
Squats - 10-20 Reps
Calf Raise - 8-10 Reps (barbell on shoulder)

Day 4:
Bent Over Row - 12 Reps
Dumbell Single Arm Row - 10 Reps
Shrug - 6-10 Reps
Shoulder Press - 6-10 Reps
Lateral Raises - 10 Reps
Military Press - 10 Reps
Upright Row - 6-12 Reps

Thanks!
Cool Forum!!
Peter

 

[Fitnessnut]

I decided to workout with a bench, barbells, dumbells and body weight only.
(no time for a gym, just got a home gym, with weights, a bench, and an elliptical machine).

I am 24 years old. I am 5'11 and I weigh 191 pounds.
My plan is a 4 day split workout plan (been doing this for a week and seems good, I feel results). On days I lift weights I do a 20 - 25 minute cardio exercise at the end. On days I don't workout, I do a 50 - 1 hour cardio. Every day I do regular body weight ab exercises.

I do 3 sets on each one.
I made this plan totally by myself. I hope it's ok.. I'd be happy to hear any recommendations and fixes / order. Remember this is all either dumbells or barbells or body weight. No machines.

Day 1:
Bench Press - 6-10 Reps
Incline - 6-10 Reps
Decline - 6-10 Reps
Seated Bench - 12-20 Reps
Legs Raises - 20-25 Reps
Crunches - 20-25 Reps

Day 2:
Straight Bar/ez Bar Curl - 6-10 Reps
Db Curls - 8-12 Reps
Seated Barbell Curls - 8-10 Reps
Close Grip Bench Press - 8-10 Reps
Skull Crushers - 6-10 Reps
Dumbell Tricep Extension
1 Arm Pulldowns - 10 Reps
Leg Raise/crunches - 20 each Reps

Day 3:
DeadLift - 10-15 Reps
Inner Thigh - Lunge - 10 Reps
Good Morning - 10 Reps
Squats - 10-20 Reps
Calf Raise - 8-10 Reps (barbell on shoulder)

Day 4:
Bent Over Row - 12 Reps
Dumbell Single Arm Row - 10 Reps
Shrug - 6-10 Reps
Shoulder Press - 6-10 Reps
Lateral Raises - 10 Reps
Military Press - 10 Reps
Upright Row - 6-12 Reps

Thanks!
Cool Forum!!
Peter

make sure you are adding weight to your ab exercises, they need the additinoal stimulation to grow just like any other muscle. I would also move you deadlifts to Day 4, first exercise, and follow that up with you shrugs. You could also eliminate one shoulder exercise, I think you're going to overtrain them with that much volume. Overall, though, looks good.

 

[Danger_Dave]

Hey man, glad to see you're here.

You're workout has too much tricep chest and deltoid in it. You have 3 days full of those excersizes. If you do do a split I'd make it a push pull split. If you have bench press 1 day, then I'd say that's good enogh, no need to go on with incline, decline, military, etc.

If you wanna do a push pull split I'd do.
Push
Squat
Bench
Dips
calf raises (just cuz i like to do calf raises)

Pull
Deadlift
Pullup
Bentover row


I've done splits like your before and It ihnk I get just as much of a workout (if not better) doing the above. I know my improvement is better.

You should of course switch up the exercises every once in a while. Like bench to incline bench, decline bench, chest press. Vary the types of pullups. Maybe romanian deadlift to straight leg dead lift.