Hey Scott,
I have been watching your YouTube videos for quite some time and have found them to be really helpful.
I started going to the gym religiously in November 2017 and then I had a gap from gym for around 3 months since June 2018 and have recently started again. Previously, I have followed quite a few 6-8 week plans but didn't find any huge muscular gains which I have heard beginners have. What i mean by that, is that after around 6 months of training, I didn't grow huge but I definitely saw improvements in my strength over time.
The reason I am looking for a new plan or validation of my current plan is because, there are so many different types of advice on the internet and on YouTube which confuses me in terms of what to do and what not to do. Like, some say that we must target each kind of muscle for one muscle group to have an aesthetic and uniform body, and I feel the excercises I do don't seem to cover most muscle groups. There are a few videos saying that we must target each muscle group at least twice whereas some say that it's okay to train the same muscle groups every 7 days.
I am not sure if my routine is okay or not. Please let me know if I should make any changes in the routine.
I am looking for plan which I can do on 5 week days Monday - Friday (without any rest days between Monday and Friday).
I workout in the morning for 45 minutes to 1 hour before going to work. Since, my workout is time bound, I do only one Large Muscle group each day. I have tried mutiple muscle groups but with those routines, the other muscle groups (except the first) always suffer due to time constraints.
I currently follow the following plan:
Monday - Shoulders
Barbell Military Press -4 x 6 reps
Dumbbell Shoulder Press – 4 x 6 reps
Dumbbell Side Laterals – 4 x 6 reps
Dumbbell Rear Delt Fly – 3 x 6 reps
Tuesday - Legs
Barbell Squats – 4 x 6 reps
Leg Extensions – 4 x 6 reps
Standing Calf Raises – 4 x 20 reps (I do this along with Leg Extensions)
Walking Dumbbell Lunge - 4 X 10 lunges
Wednesday - Back
Deadlifts – 4 x 6 reps
One Arm Dumbbell Row – 4 x 12 reps
Upper back machine - 4 x 8 reps
Lat Pull down - 4 x 8 reps
Thursday - Chest
Barbell Bench Press – 4 x 6 reps
Incline Dumbbell Press – 4 x 6 reps
Chest Dips (Machine assisted) – 4 x failure
Machine Fly (Cables at chest height) – 4 x 6 reps
Friday - Arms
Ez-bar Biceps Curl – 4 x 8 reps
Dumbbell Hammer Curl – 4 x 8 reps
Alternative Dumbbell Curl - 4 x 8 reps
Triceps Bench Dips – 4 x 10 reps
Rope Pushdown – 4 x 8 reps
Overhead Dumbbell Triceps Extension – 4 x 6 reps
I am a 29 year old male, height 5'10" weight 163 lbs. I usually check my bodyfat using Renpho weighing machine which indicates it to be 12% but i feel it's not accurate and it would be around 20%.