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Day 1: chest, shoulders & biceps
military press 3 sets 6 reps
standing preacher curls 2 sets 10 reps
upright rows 2 set 6 reps
incline bench military press 3 sets 6 reps
shoulder shrugs 3 sets 10 reps
incline flys 3 set 8 reps

Day 2: cardio

Day 3: legs & abs
Squats 4 sets 10 reps
leg press 2 sets 20 reps
deep knee bends 3 set 10 reps
squat sprints 3 sets 10 reps
crunches 2 set 20 reps
bicycle crunches 2 sets 20 reps
twisting crunches 2 sets 10 reps
ball crunches 2 sets 10 reps

day 4: cardio

day 5: back & triceps
standing triceps press 2 sets 10 reps
cable dead lifts 3 sets 6 reps
rocky pull downs 2 set 10 reps
dead lift 3 set 6 reps

day 6: rest
day 7: rest


Tell me what yall think about my workout...is it OT?? not enough...to many reps?? what?? tell me please

trigga happy

What r u trying to achive

T.P

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weight loss and muscle gain

~The only way to truly understand your physique is by years of trial and error. Appreciate the journey. There is absolutely no short cut to mastery~

stats:
Sex: Female
Age: 16
Height: 5'7 1/2
Weight: 199.5 lbs
::The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it-as long as you really believe 100 percent.::

Premiere

my bad left out some....

Day 1: chest, shoulders & biceps
military press 3 sets 6 reps
standing preacher curls 2 sets 10 reps
upright rows 2 sets 6 reps
incline bench mil. press 3 sets 6 reps
shoulder shrugs 3 sets 10 reps
incline fly 3 sets 8 reps

Day 2: cardio

Day 3: legs & abs
Squats 4 sets 10 reps
leg press 2 sets 20 reps
deep knee bends 3 sets 10 reps
Jefferson Squats 3 sets 10 reps
Squat sprints 3 sets 10 reps
crunches 2 sets 20 reps
bicycle crunches 2 sets 20 reps
twisting crunches 2 sets 10 reps
ball crunches 2 sets 10 reps


Day 4: cardio

Day 5: back & triceps
standing triceps press 2 sets 10 reps
cable dead lifts 3 sets 6 reps
rocky pull downs 2 sets 10 reps
dead lift 3 sets 6 reps
Good Mornings 2 sets 8 reps
T Bar rows 3 sets 10 reps

Day 6: rest
Day 7: rest

~The only way to truly understand your physique is by years of trial and error. Appreciate the journey. There is absolutely no short cut to mastery~

stats:
Sex: Female
Age: 16
Height: 5'7 1/2
Weight: 199.5 lbs
::The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it-as long as you really believe 100 percent.::

rburton

How many days do you have between workouts? The workout itself has too many sets per exercise, unless some of those sets are warm-ups.

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i have no days between workouts except for sat and sun...i mean i could cut out the cardio bc i run everday in school (gym) and then basketball after school for 2 hours...so...iono...help me out! and what do u mean too many sets?? should i have less sets more reps?? i mean take the dead lift for example i'm doing 3 sets of 6...should it be 2 sets of maybe 10? then or what??

~The only way to truly understand your physique is by years of trial and error. Appreciate the journey. There is absolutely no short cut to mastery~

stats:
Sex: Female
Age: 16
Height: 5'7 1/2
Weight: 199.5 lbs
::The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it-as long as you really believe 100 percent.::

Premiere

replies would be greatful please!

JerseyDevil

A couple of suggestions. I would switch tricep and bicep days. This will give you a push day (chest, shoulders, triceps), and then a pull day (back, biceps). No matter what type of workout you select, always work the larger muscle groups first, to the smallest. On your Day 1 for example, do chest first, then shoulders, then triceps.

I would focus on compound movements, and only two per muscle group. On back day for instance, deadlifts and T-bar rows are plenty. Switch up your exercises frequently. Again using back as an example, maybe switch in bent rows, chins, and seated pulley rows.