Is This a Good Workout Schedule, Please Help Me?

Question by Joey: Is This a Good Workout Schedule, Please Help Me?
Rate my workout schedule, let me know what to change or if its good how it is, i'm trying to build muscle


Sunday- Abs and Cardio

Hanging Leg Raises – 12-16 reps, 5 sets
Rope Crunches – 8-12 reps, 5 sets
Reverse Crunch – 12-16 reps, 5 sets
Weighted Ball Crunches – 8-12 reps, 5 sets
Run 15-30 minutes, 7-10 mph

Monday- Chest and Triceps

Chest
Flat Bench Press – 10, 8, 6, 4 reps, 4 sets
Incline Bench Press – 10, 8, 6, 4 reps, 4 sets
Flat Dumbbell Flyes – 8-12 reps, 4 sets
Incline Dumbbell Flyes – 8-12 reps, 4 sets
*Push ups – 12-15 reps, 4 sets

* Alternate each week between height box, super wide, narrow and leg elevated push ups.

Triceps
Weighted Chest Dips – 10, 8, 6, 4 reps, 4 sets
Rack Lockouts – 10, 8, 6, 4 reps, 4 sets
Skull Crushers – 10, 8, 6, 4 reps, 4 sets

Tuesday- Back and Biceps

Back
Bent over Rows – 10, 8, 6, 4 reps, 4 sets
Pull Ups (Palms facing away from you) – 8-12 reps, 4 sets
Chin ups (Palms facing you) – 8-12 reps, 4 sets
One Arm Dumbbell Rows – 10, 8, 6, 4 reps, 4 sets
Shrugs – 10, 8, 6, 4 reps, 4 sets
Dumbbell Reverse Flyes – 8-12 reps, 4 sets

Biceps
Standing Barbell Curl – 10, 8, 6, 4 reps, 4 sets
Rotating Dumbbell Curl – 10, 8, 6, 4 reps, 4 sets
Hammer Curls – 10, 8, 6, 4 reps, 4 sets
Supinated Bent Over Rows – 10, 8, 6, 4 reps, 4 sets

Thursday- Abs and Cardio

Decline Oblique Crunches – 12-16 reps, 4 sets
Bicycle Crunches – 12-16 reps, 4 sets
Wheel Rollouts – 12-16 reps, 4 sets
Decline Leg Raises – 12-16 reps, 4 sets
Run 15-30 minutes, 7-10 mph

Friday- Shoulders

Clean and Press – 10, 8, 6, 4 reps, 4 sets
Standing Deltoid Flyes – 12, 10, 8, 6 reps, 4 sets
*Dumbbell Press – 10, 8, 6, 4 reps, 4 sets
Upright Rows – 10, 8, 6, 4 reps, 4 sets
Lateral Side Raises – 12, 10, 8, 6 reps, 4 sets

* Alternate between seated, standing, one arm and Arnold.

Saturday- Legs

Squats – 10, 8, 6, 4 reps, 4 sets
Dumbbell Lunges – 10, 8, 6, 4 reps, 4 sets
Barbell Step Ups – 10, 8, 6, 4 reps, 4 sets
Straight Leg Dead Lifts – 10, 8, 6, 4 reps, 4 sets
Donkey Calf Raises – 12, 10, 8, 6 reps, 4 sets


Best answer:
sure is problem is sticking to it

Add your own answer in the comments!

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