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Life Fitness Elliptical Cross Trainer
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Life Fitness Elliptical Cross Trainer

Is this good for a workout plan?

I've got this question 21 years old and have been going gym for over 4 months now... I have already lost most of the weight that I set out to, so I am looking to start building and leaning up... please advise if this workout plan looks any good, obviously with the correct diet. Week Plan Ab work two days a week. Mon (Chest, Arms) Chest Dumbbell Press: 3 Sets of 8 (Heaviest) 1 set of 15 (Lighter, Until Failure) Pec Flys: 3 Sets of 8 (Heaviest) 1 set of 15 (Lighter, Until Failure) Cable Machine (Highest Point): 3 sets of 8 (Heaviest) Cable Machine (Lowest Point): 3 sets of 8 (Heaviest) Arms Bicep Curl (Over bench): 2 sets on 5 (Heaviest) Bicep Curl (Long Bar): 3 sets of 7 (Until Failure) Hammer Curl: 3 sets of 12 (Medium Weight) Tuesday (Legs and Cardio) Cardio 10 Minute Jog or 10 Minute Interval training (30 seconds sprint, 30 seconds walk) 10 Minutes on Cross Trainer (High Intensity) 10 Minutes on Bike (High Intensity) 10 Minutes fast paced Walk Legs Leg Extender Machine: 3 sets of 8 (Heaviest) 1 set of 15 (Lighter, Until Failure) Quad Press: 3 sets of 8 (Heaviest) Squats (Smith Machine): 3 sets of 8 (Heaviest) Wed (Shoulders) Shoulders Dumbbell shoulder press: (Sitting down position) 3 sets of 8 (Heaviest) Dumbbell Raise (Arms by side, raise to chin height by bending elbows): 3 sets of 8 (Heaviest/Medium) 1 set of 15 (Until Failure) Power Partials (Like Flys but entend from shoulder): 4 sets of 8 (Medium) Front Shoulder Lift (Raise arm in front of you): 2 sets of 10 Thursday (Cardio) Cardio 10 Minute Jog 10 Minute Interval training (30 seconds sprint, 30 seconds walk) 10 Minutes on Cross Trainer (High Intensity) 10 Minutes on Bike (High Intensity) 20 Minutes fast paced Walk Friday (Back) Back Long Bar pull downs (Wide Grip): 3 sets of 8 (Heaviest) Shrugs: 4 sets of 10 (Medium/Heavy Weight) Long Bar pull downs (Close Grip): 4 sets of 10 (Medium/Heavy) Cable Machine (Highest Point): 3 sets of 8 (Facing machine)

In this case my opinion is ok dude from what i can see u are making two critical mistakes firstly on your chest workout there i no bench press this is a key exercise.. so add that in and take out one of your cable exercises SECONDLY the triceps make up most of your arm.. and u are not working them.... u work the bicep which u need.. but tricep is even more important.. so add in 3 exercises for the tricep and maybe do them when u do shoulders.. or whenever u can other then that u looking good :)

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