My workout plan

Monday- Chest, Shoulders, Tris

Flat Bench
Flat Bench flys
Decline Bench
Decline flys
Incline Bench
Incline flys

Standing cable flys

Shoulder press

Tricep extensions
Weighted dips

Wednesday- Back, Bis, Forearms

Wide grip pullups
Seated rows
Lat raises
Lat pulldowns
Deadlift
2 back machines I'm not sure of the names

Conc curls
Hammer curls
Incline curls
Standing straight bar curls
Preacher curls


Behind the back barbell for forearms ( not sure what it is called)

Friday- Legs

Leg press
Squats
Calf raises
Weighted lunges

I do abs and stretching every night and cardio on my off days. ( also do 30-40mins of cardio after lifting)

SpartaWrestler


Monday- Chest, Tris

Flat Bench
Flat Bench flies
Decline Bench
Incline Bench
Dips



Wednesday- Back, Bis

Close Grip Chinup
Wide Grip Pulldowns
Seated rows
Bent over rows
Deadlift


 
Friday- Legs, Shoulders

Squats
Calf raises
Lunges

Military/Arnold Press
Front Raises
Shrugs
Upright Rows
Lateral Raises

^ Better routine - And there's no point doing abs every night, do them twice a week, three times maximum. If you want to add a tricep or bicep iso on their days you can, but i doubt you'll need it.

V,
    You're the Clipart Photoshop GOD!

 

Another comment I'd like to add, if you're strong enough to do chins I don't see why you wouldn't be strong enough to do pullups, so I would exclude the chins and replace them with pullups are they're overall better than a latpulldown due to the fact you're working with your own body and it utilizes core to stabilize your own bodyweight...

Military presses and arnold presses are different, one involves change of the wrist position while the other involves feet placement to be together.

Also, I would remove upright rows, they're hard on the rotator cuffs and the anterior deltoids are already getting plenty of direct stimulus.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

SpartaWrestler


Monday- Chest, Shoulders, Tris

Flat Bench

Shoulder Press
Decline Bench
Incline Bench

Weighted Dips
Tricep extensions


Wednesday- Back, Bis, Forearms

Wide grip pullups
Seated Row
Lat raises (this is a shoulder movement << unnecessary anyway)
Deadlift
2 back machines I'm not sure of the names (back is already being worked, machine compound rows are good though)

Standing straight bar curls (previously had WAYY too much volume for biceps, small muscle group, needs very little direct attention)

Friday- Legs

Squats
Leg Press
Calf raises
Weighted lunges

I do abs and stretching every night and cardio on my off days. ( also do 30-40mins of cardio after lifting) << this is unnecessary, do ab's every other session and cardio every other sesion, the sessions you're doing abs, exclude cardio and vice versa.

I fixed how I thought it would be better.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP


Another comment I'd like to add, if you're strong enough to do chins I don't see why you wouldn't be strong enough to do pullups, so I would exclude the chins and replace them with pullups are they're overall better than a latpulldown due to the fact you're working with your own body and it utilizes core to stabilize your own bodyweight...

That's why I put chin ups and pulldowns, one using core strength the other focusing purely on lats

MVP
Military presses and arnold presses are different, one involves change of the wrist position while the other involves feet placement to be together.

I put 'or' because they are practically the same movement with small variations, and these often come down to which you prefer

MVP

Also, I would remove upright rows, they're hard on the rotator cuffs and the anterior deltoids are already getting plenty of direct stimulus.

Imo these are a great exercise to add especially when you get that squeeze at the top of the movment, you just have to make sure not to go too heavy. The best way to do it safely is on the pully machine where you can lie out on the floor with a straight back making sure you aren't leaning forward.


However either routine is good.

V,
    You're the Clipart Photoshop GOD!

 

_Virtuoso_

Another comment I'd like to add, if you're strong enough to do chins I don't see why you wouldn't be strong enough to do pullups, so I would exclude the chins and replace them with pullups are they're overall better than a latpulldown due to the fact you're working with your own body and it utilizes core to stabilize your own bodyweight...

IMO, every movement that can be core movements should be core movements.

I put 'or' because they are practically the same movement with small variations, and these often come down to which you prefer

Both are anterior delt dominant, but the conventional overhead presses are a more natural movement.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant