My complete home workout plan

[LivingUniverse]

Phase 1 "Strong Arms"
Day1- Biceps & Forearms
Day2- Push
Day3- Pull
Day4- Abs, Legs
Repeat x 4

Phase 2 "Phase of the Lats"
Day1- Pull 2
Day2- Push
Day3- Pull
Day4- Abs, Legs
Repeat x 4

Phase 3 "Back to Front Destruction"
Day1- Pull/Push
Day2- Shoulders
Day3- Pull/Push
Day4- Abs, Legs
Repeat x 4

Repeat Phases.

Biceps & Forearms - Bicep curl iso (2 x 2pos), Reverse curl iso (2 x 2pos), wrist radial deviation iso (4), pronator iso (2), supinator iso (2), bicep curls (3x3),

Reverse curls (3x6), pronator (2x10), supinator (2x10), dumbbell hold (3), Bicep curls (1x18), Reverse curls (1x18)

Push - 35° bench press (4x6) & 68° shoulder press (3x8) , dips(rings, 4x6, 1xBW), pressups (rings, 4x6, 1xBW), tricep extensions (2x10 curl bar, 2x6 dumbbell)

Pull - Wide (pronated), shoulder width (neutral) & close grip (supinated) pull-ups (4x6 (4x3 + 1xBW in Phase 2)), lateral raises (3x10), w-raises (3x10)

Pull 2 - Wide (pronated), shoulder width (neutral) & close grip (supinated) pull-ups (4x3 + 1xBW), reverse curls (4x6), dumbbell hold(3)

Pull/Push - pressups -> Sw, Cg pullups (1x3) -> pressups -> Sw, Cg (1x5) -> pressups -> Sw, Cg (1x6) -> pressups , Dips -> W pull-ups(1x8) -> Dips -> W (1x8)

-> Dips -> W (1x8) -> Dips, tricep extensions (1x10 curl bar) -> reverse curls (1x6) -> TE(1x10 cb) -> RC(1x6) -> TE (1x6 dumbbell) -> RC (1x6)-> TE(1x6 dumbbell) -> RC (1x6)

Shoulders - 35° dumbbell flys (3x10), w-raises (3x10), 68° shoulder press (3x8), lateral raises (3x10), Fatgripz Pull-up Bar hang (3)

Abs - leg raises (5x8), decline situps (4x10)

Legs - Squats, calf raises

Equipment - Bench, Dumbbells, Curl bar, Fatgripz 2.75", pull-up bar, gymnastic rings, weighted vest

[Gxp23]

Biceps and forearms? I have no idea why you would waste a day doing this.

[koweanguy]

Biceps and forearms? I have no idea why you would waste a day doing this.

^This. .
plus, I have a feeling you are skimping out on legs zzz

[LivingUniverse]

Biceps and forearms? I have no idea why you would waste a day doing this.

This day is important so i can have strong biceps and forearms for arm wrestling. Not everyone is going to care about having the strongest forearms, not everyone cares about arm wrestling. If someone followed this plan they could swap that day out, but for me its a must. That is why if you look at the exercises done on that day, they are quite specialised. Bodybuilders wouldn't care about training the pronator and supinator muscles and the dumbbell hold is basically an isometric wrist curl, plus they wouldn't do a bicep isometric either.

Also for legs, what other leg exercises would i do in a home workout? I dont care about legs that much, i think those 2 exercises are sufficient and would build decent size.