Workout plan advice

Hey TW fitness buffs, I'm looking for some advice on my workout plan. I goto the gym 4 mornings a week Monday-Thursday and my goal is to keep the sessions around 1 hour in length:

I'm not sure about my muscle pairings or exercise choices. I do 3x10reps of each exercise and try to select weights that I fail or just barely complete the 3rd set.

Monday: Chest and Triceps
Incline Press
Chest fly
Assisted dips
Wire triceps pulldown

Tuesday: Back and Biceps
Dumbbell bent over row
Pull downs
Hyperextensions
Curls

Wednesday: Legs
Squats
Leg curls
Leg extensions
Calf raises

Thursday: Shoulders and abs
Shoulder press
Lateral and front lifts
Reverse shoulder fly
Ab exercises

Any advice would help me out alot as I have just throw this plan together myself and don't really have much experience.

Also, I take 2 scoops (44g protein) of whey protein after each workout.

the plan itself looks ok to me, but i'm not doing anything lately so i'm not the right guy to ask (i do notice you don't do deadlift, though)


overall i think you'd be better off not taking 3 days off just so Monday isn't so much of a pain, but that's my personal preference.

dont be retarded

1 scoop of protein a day is the maximum you need, the less supplements you eat the more you will grow

day 1: back

deadlifts 4 sets
bent over rows 3 sets
pullups 4 sets

day 2: front

bench press 90deg grip 4 sets
military press 4 sets
lateral raise 3 sets

day 3: legs

squats front or back 6-8 sets
calf raises donkey pref 4 sets

stick to 8-12 reps and eat well

jelly beans


lots and lots of jelly beans

fuck man i love black jelly beans

the darker the better

the plan itself looks ok to me, but i'm not doing anything lately so i'm not the right guy to ask (i do notice you don't do deadlift, though)


overall i think you'd be better off not taking 3 days off just so Monday isn't so much of a pain, but that's my personal preference.

I usually try to do some cardio over the weekend so I don't hit too much of a wall on Monday. I was thinking of adding deadlifts to my back or legs day, thanks for the advice.