does this plan sound good ?

[sidekick]

Day 1: Chest / Tri’s
Day 2: Abs
Day 3: Back / Bi’s
Day 4: OFF
Day 5: Shoulders / Traps
Day 6: Legs / Abs
Day 7: OFF
And so on...



Day 1
Chest:
Decline Bench Press Dumbbells: 10,10,8,8
Power Rack Bench Press: 8,8,6,6
Incline Bench Press Machine: 10,8,8
Butterflies: 10,8,8
Chest Press Machine: 10,8,8

Triceps:
Pulley pushdowns: 10,10,8,8
Kickbacks: 10,8,8
Dips: 10,8,8,6
Or
Dip Machine: 10,8,8,8
D.B. Overhead Extension: 8,8,8,8


Day 2:
Abs:
Seated Ab Crunch Machine: 12,10,10,10
Crunches: 10,10,10,10
Alternate Heal Touchers: 12,12,12,12
Butt Ups: 30 count, 20 count, 20 count, 15 count
Side Ups (each side): 30 count, 20 count, 20 count
Decline Crunch: 10,10,8,8


Day 3:
Back:
Wide grip pull downs: 8,8,8,8
T-bar rows: 12,10,8,8
Lat Pulldown Machine: 8,8,8,6
D.B. Shrug: 10,10,8,8
Bent Over Rows: 10,10,8,8

Biceps:
D.B. Curls: 10,10,8,8
Barbell Curls: 10,8,8,8
Preacher Curls: 8,8,8,8
Plate Curls: 10,10,10,10


Day 4:
OFF


Day 5:
Shoulders:
Upright Rows: 10,10,8,8
25lb. Plate Raise: 10,10,8,8
Shoulder Press Machine: 8,8,8
Cuban Press with Plates (each arm): 12,10,10,10

Forearms:
Wrist curls: 15,15,15,15


Day 6
Legs:
Squat: 8,8,8,6,
Leg press: 10,8,8,8
Leg extensions: 10,8,8,8
Leg curls: 10,8,8,8

Calves:
Standing calf raises: 20,20,20,20
Calf Raise on Leg Press Machine: 15,12,10,8


Day 7:
OFF

[Kajedanimal]

Sounds good, but the only thing I would change is the days you do arms. I would do chest/bis and back/tris. This way you can hit them harder. They will be preexhausted the other way unless you plan on short workouts. Other than that just stay consistent.

[2ill4brasil]

Overall looks like a good split to me, except personally I wouldn't do as much volume as you're doing. That's pretty ambitious, I do fine w/ 3-4 exercises for larger muscle groups, 2-3 for smaller ones.

Also:
-Are you doing traps with shoulders or with back? You put shrugs in ur back day but none in your shoulders day. I would personally add 1 more traps exercise (2 total).
-You have a lot of curling movements in your bicep day but no hammering or reverse curl movements. Seems to me like that would work your bicep unevenly, hammers hit your bicep in a different way than EZ bar/DB/preacher curls (unless you use different grips). I personally don't like plate curls but if you do then that's up to you.
-No obliques or lower back work? Get some going on ur abs day, especially since its an abs-only day
-I would personally incorporate forearms into the bicep day rather than the shoulder day, especially if you get a hammer movement going on the bicep day.
-On your shoulders day, aren't upright rows and 25lb plate raise practically the same thing? If I were you I'd start off with a pressing movement because I think those are more important, and then do isolation exercises afterwards.

I would perhaps add skull crushers to the tris and maybe remove dips since you already have decline bench press, or do dips for chest and remove decline BP and have skull crushers for tris (on Day 1).


Overall you look like you have a solid workout, but I think you could tweak it more.
And some people will probably mention the lack of deadlifts, but I won't really get into that since I don't like doing them myself =P
And most people would also probably say incorporate pull-ups instead of lat pull-downs, but I think pull-downs are just fine.
And for the chest day, I don't really like machines so I'd use DB's instead, I personally get much better results with them (compared to machines, BB are still primary for me).

That's all I can think of. I typed a lot but it doesn't mean your workout isn't good, and you'll only really know after you've tried it. What doesn't work for me could work well for you.


good luck

[johnsbod]

Sounds good, but the only thing I would change is the days you do arms. I would do chest/bis and back/tris. This way you can hit them harder. They will be preexhausted the other way unless you plan on short workouts. Other than that just stay consistent.

It depends on the person. I've made much more progress with my arms doing chest/tris and back/bis.