Rate my First Workout Plan - Advice Welcome -

[MrWonderful9]

Hey BB, I am a long time lurker and first time poster. Before when i use to hit the gym a lot, I never really had a workout plan, I just winged it. After reading a lot, I came up with my own plan. Feel free to criticize it, like if some workouts don't go together. I have 2 workouts that I alternate every week.
I'm 6 foot 175 pounds, 22 years old athletic build. BF i estimate to be about 15%. My goal is to get stronger/a little bigger and lower my BF %.

Week 1
Monday [chest/bicep]
Chin up + push ups
Bench Press + Barbell Curl

Tuesday [Leg]
Squat + Deadlift + Calf Raise + Step up

Thursday [Back]
Pull ups + Bent Over Row
Back fly + Single Arm Row

Friday[Shoulder/Trap]
Push Press + Side Raise
Farmer's Walk + Wide Grip Upright Barbell Row

Week 2
Monday [Chest/Biceps]
Incline Dumbbell Press + Hammer Curl
Dips + Dumbbell curl

Tuesday [Leg]
Squat + Deadlift + calf Raise + Step up

Thursday [Back]
Pull ups + Bent over Row
Seated Wide Grip Row + Lat Pulldown

Friday [Shoulders]
Military Press + Front Raise
Shoulder Press + Narrow Grip Upright Barbell Row

[sxesniper]

I think you should reconfigure how you posted this, its pretty weird trying to understand how this workour actually goes.

[MrWonderful9]

lol yeah it did look wierd, my bad.
I fixed it now, I have 2 workouts I alternate every week. Basically its just different exercises to promote more muscle growth with less chance of a plateau but targets the same groups.

[MrWonderful9]

any suggestions?

[sxesniper]

For me i dont really see enough heavy lifting. Also you need to put your lifts first then things like pushups at the end of your work out. Lastly i would do all chest move together then move too biceps unless your supersetting things, which is still not that good of a choice.

Well most of your workout is ok, mainly the chest workout needs adjustment, also your only giving biceps a seperate day but not giving triceps the same attention.

I think a better setup would be
mon:chest
tues: legs
thurs:back
fri:shoulders and arms

with this you can put more compound on important muscle groups

[MrWonderful9]

K Thx for the advice.
And yeah I've been doing supersets and I wasn't too sure if I should do push ups before bench press too. I'll start off with the heavy lifting then go down to bodyweight. Thing is I have trouble doing more than 2 exercises on the same muscle group. (i.e. Bench press + incline bench, then my chest is done). I prefer strength over bodybuilding. I'll add triceps to shoulder day, thx.

[sxesniper]

If you feel like 2 exercises is all you can do then give it all you got on those 2, but i would say try maybe db incline or a flye movement even if its not alot of weight. Then hammer the pushups to failure.

[SexyBack1]

A beginner routine like Allpro's or StartingStrength in this very forum section will work better for u.

[MrWonderful9]

A beginner routine like Allpro's or StartingStrength in this very forum section will work better for u.

I looked over it before making this thread. I don't like those routines and they're pretty bad for me cause I'm not unfit(as in maximize my lifts).
How can I prevent burning myself out and how can I tell. I burned myself out about 2 months ago and it took a good week or two to recover.