Is this a good workout?

[coola426]

Took a little break from lifting and I'm about to get back into it soon(in soon i mean legitimately 3 hours from now). So i'm just wondering if this is a good workout.

Tuesday- Arm Day
Bicep Curls- 3 sets reps of 8-10-12
Chin Ups- 5 sets of 5
Tri Push- 3 sets reps of 12-10-8(weight will be increasing after every set)
Forearm- Bar curls- 6 sets- reps until my forearms start to sting

100 Push ups over the course of the day

Thrusday- Leg Day(Lower body in general). I don't really know that many leg workouts so can you guys help me out.
Calf raise- 3x12
Leg press- 3x12
(yea this is pretty pathetic, i'm only just starting to work on my legs so can you guys help me on some leg workouts for calves and hammys or what not.)

100 push ups over the course of the day

Saturday- Upper body day
Bench Press- 3x 10-8-6
chest fly- 3x 12-10-8
deltoid fly- 3x 6-8-10(delts are really weak so i'm going to start training them slowly)
Pull ups- 3x 5-6-7
Shoulder raises- 3x 8-10-12
Extra things- biceps, triceps, forearms.

100 push ups over course of day

Any other suggestions be helpful.

[Michael300891]

Took a little break from lifting and I'm about to get back into it soon(in soon i mean legitimately 3 hours from now). So i'm just wondering if this is a good workout.

Tuesday- Arm Day
Bicep Curls- 3 sets reps of 8-10-12
Chin Ups- 5 sets of 5
Tri Push- 3 sets reps of 12-10-8(weight will be increasing after every set)
Forearm- Bar curls- 6 sets- reps until my forearms start to sting

100 Push ups over the course of the day

Thrusday- Leg Day(Lower body in general). I don't really know that many leg workouts so can you guys help me out.
Calf raise- 3x12
Leg press- 3x12
(yea this is pretty pathetic, i'm only just starting to work on my legs so can you guys help me on some leg workouts for calves and hammys or what not.)

100 push ups over the course of the day

Saturday- Upper body day
Bench Press- 3x 10-8-6
chest fly- 3x 12-10-8
deltoid fly- 3x 6-8-10(delts are really weak so i'm going to start training them slowly)
Pull ups- 3x 5-6-7
Shoulder raises- 3x 8-10-12
Extra things- biceps, triceps, forearms.

100 push ups over course of day

Any other suggestions be helpful.

Ok first up theres quite a few things that I would recommend. You dont really want to do an "arm day" a "leg day" and an "upper body day" need to think more about the parts of your body for your workouts. If you want to do a three day split thats fine, but maybe try "Chest and triceps" (These are opposing and working chest always works triceps too), "Back and Biceps" again, these are linked in your workouts. Third day try "Legs and shoulders" - they dont work together but they are easy to train together.

On each day you want to hit compound (heavy, full body) exercises FIRST, then move to isolations. For chest and Triceps try:

Bench Press (Compound) 3/4 sets 8-10 reps
Dumbell Incline (OR DECLINE, mix it up regularly) Press 3/4 sets 8-10 reps
Dumbell Pec Fly (ISOLATION) 3/4 sets 8-10 reps

By now, your triceps should already be quite tired... then hit
Dips 3/4 sets 8-10 reps (Compound)
Tricep rope pulldown 3/4 sets 8-10 reps
Diamond pushups (These are pushups but with hands closer to work triceps more)

This should definatley get you a massive chest and tricep workout, and you can throw some pushups between sets if you fancy.

Now REST on the next day, or maybe do a little cardio and on day 3 try:

Back and Biceps:

Deadlift (If you want to try this, but take it easy, its an amazing exercise but GET THE FORM RIGHT or dont do it) 3/4 sets 8-10 reps.
Wide Grip pullups (or lat pulldown if you find these hard to start) (COMPOUND) 3/4 sets 8-10 reps
Upright Row 3/4 sets 8-10 reps
Bent over row or Low Row 3/4 sets 8/10 reps

By now your biceps should be quite tired so hit your biceps with these:

Dumbell curl 3/4 sets 8-10 reps
Hammer Dumbell curl 3/4 sets 8-10 reps
Partial rep barbell curl (do 7 in the lower part of movement, 7 in middle range, 7 in top with a light weight it HURTS!) do 3 sets

You can throw in some pullups too wherever you like and any type

Now rest the next day and then day after:

Legs and shoulders: (hit legs first)

Squats (GET THESE FOR DEFINATE) 3/4 sets 8-10 reps - learn the form instead of trying to go heavy at first
Leg Extension and Leg Curl - do these as a superset so do 8-10 reps on one and straight to the other for 8-10 reps, do 3 sets
Calf raise (Machine) if you have it 3/4 sets 8-10 reps

Now hit shoulders:

Dumbell Arnold press 3/4 sets 8-10 reps
Dumbell lateral raise (dont go excessively heavy, use control and form) 3/4 sets 8-10 reps
Dumbell front raise (again focus on control and form) 3/4 sets 8-10 reps

Seems like a lot I know but just look at the exercises guide on the site and ask if you need advice on any forms.

Remeber, dont train for more than an hour per day, and give your body plenty of rest. Hope this helps.