MONDAY

10 minutes warm up:  biking machine

CHEST

Chest Bench press: 5x5

Dumbbell incline press: 4x10-12

Hammer strength decline: 4x10-12

Chest fly machine- 4x10-12

After workout: biking for 30 minute

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TUESDAY

10 minutes warm up:  biking machine

LEGS

Squat: 5x5

Leg extension: 4x10-12

Leg curl:4x10-12

Seated calf raise: 4x10-12

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WEDNESDAY

10 minutes warm up:  biking machine

BACK

Back Lat pull down: 4x10-12

Close grip lat pull down: 4x10-12

Hammer strength iso lat high row: 4x10-12

Cable row: 4x10-12

After workout: biking for 30 minute

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THURSDAY 

10 minutes warm up:  biking machine

SHOULDERS

Shoulder Dumbbell front raise: 4x10-12

Dumbbell side raise: 4x10-12

Dumbbell press: 4x10-12

Hammer strength iso lateral press: 4x10-12

After workout: biking for 30 minute

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FRIDAY

10 minutes warm up:  biking machine

TRICEPS:

Tricep press down:4x12

Tricep kickback:4x12

BICEPS:

10 minutes warm up: biking machine

Dumbell curl:4x8
Ez bar curl: 4x10-12

After workout: biking for 30 minute

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SATURDAY AND SUNDAY-REST DAYS

Tips and suggestions please!

Looks pretty good! Do you see good results from working muscle groups once a week? I used to but now twice a week is where I see the results and if you have trouble with once a week I'd recc to switch to twice a week. The only 2 suggestions I have is adding Deadlifts on Back day and switching up your warm ups. Biking for a warm u on any given upper body day is not going to warm up those muscles properly. Also to you do any kind of Dynamic stretching before you workouts?

Thanks.

This is the new workout plan I just started following last week and I am able to get good soreness. I did 3x8 before and I wasn't getting much so I decided to change up. I'll follow my plan for a month and see if there's any results, if not I will change it to twice a week.

I would add deadlifts into my workout but I have tried multiple times with videos and I always feel it in my upper back...which is odd and I don't want to risk my back.

What warm-ups do you suggest? I was doing threadmill but I think because of that my shins hurt a lot and I stopped doing it.

No, I don't have any stretching before my workouts.

It takes some work to get your form good on Deadlifts. Deadlifts is a huge compound lift that works lower as well as upper body. DL's do work the entire back. I don't think a warm up needs to take longer than 5 mins. Dynamic stretching before and Static stretching after. You can find the appropriate stretches for upper as well as the lower body, just a few is all you need. As far as warm ups go on chest day do 3 sets of bench with 20 sec rest starting with the bar, next set add one 25 to each side and the last set add one 45 to each side for example.

Thank you.

I thought deadlifts only worked on hamstrings and lower back. I will try it again! Also, when you do 4x12, do you lower the weights by 5-10 lbs or do you stick with as much as heavy weight you can lift?

If you do DL variations like Romanian or Stiff Legged then they will hit your legs (hamstrings) harder but the tradition DL hits it all over and I believe is best done with back although you can do it on leg days as well. DL's are the 2nd best exercise you can do next to squats. They target the whole body and deliver a greater release of growth horomones than other lifts.

The best way to help you figure out your weight for 4x12's is to do 60-65% of your 1 rep max. If you do not know it and cannot have someone help you to do your 1 rep max there are calculators and I like to use the one on bodybuilding.com Say you can do 1 set of 225 on bench for 8 reps and on your last rep it is a good struggle then you enter that into the calculator and it will figure out how much weight you should be able to do one time. Let's say 275lbs is your 1 RM for bench then for 4x12's you'd do 165lbs (60%). If you feel you can add some weight then add some weight.