Is this a good workout?

[Kellen21]

I'm trying to lose weight because no one really likes a fugly fatso (me) . I have already lost 35 pounds and want to go the next level. I plan on doing this workout next week.

Also most of these workouts are light or medium in weight to me. I have years of prior experience in lifting. And my diet is in order was well.

Monday

Cardio – 30/45 min (Hard)

Calf Exercise – Calf Machine

Abs Workout:

• Cable Chops (3 Sets of 10)

• Cross Crunches (3 Sets 10 each side)

• Oblique Twists (3 Sets of 10)

• Ab Machine (3 Sets of 15)

• Pirate’s Chair (2 sets of 10)

Tuesday

Cardio – 30/45 mins

Calf Exercise – Calf Press on Leg Press Machine

Chest Workout:

• Bench Press (3 Sets of 8-10)

• Incline Bench Press (3 Sets of 8-10)

• Cable Chest Flies (3 Sets of 25)

• Dumbbell Flies (3 Sets of 10-12)

• Incline Flies (3 Sets of 10-12)

Forearms:

• Behind Back Wrist Curls (2 Sets of 10-12)

• Reverse Curls (2 Sets of 10-12)

• Dumbbell Curls Over a Bench (2 Sets of 10-12)

Wednesday or Thursday

Cardio – 30/45 min (Include Rows)

Calf Exercise – Barbell Calf Raises

Back/Biceps Workout:

• Air Pressure Rows (2 Sets of 8-10)

• Cable Rows (2 Sets of 8-10)

• Cable Pulldowns (3 Sets of 8-10)

• Any 2 Hammer Strength Machines (3 Sets of 8-10)

• One Arm Dumbbell Rows (2 Sets of 8-10)

• Lower Back Machine (3 Sets of 8-10)

• Barbell Curls (2 Sets of 10)

• Hammer Curls (2 Sets of 10)

• Incline Curls (2 Sets of 10)

• Prayer Curls (2 Sets of 10)

Thursday or Friday

Cardio – 30/45 Mins

Calf Exercise – Seated Calf Raise

Shoulders/Triceps

• Deltoid Raises (3 Sets of 10)

• Reverse Flies (3 Sets of 8-10)

• Hammer Strength Shoulder Press (3 Sets of 8-10)

• Hammer Strength Alternate Shoulder Press (3 Sets of 8-10)

• Upright Cable Pulls (3 Sets of 8-10)

• Dumbbell Raises (2 Sets of 8-10)

• Dumbbell Shoulder Presses (2-3 Sets of 8-10)

• Barbell Shrugs (3 Sets of 10-15)

• Cable Tricep Pulldowns (3 Sets of 10-15)

• Reverse Cable Tricep Pulldowns (3 Sets of 10-15)

• Skull Crushers or Close Grip Bench Press (2 Sets of 8-10)

• Overhead Dumbell Pulls (2 Sets of 8-10)

Friday or Saturday

Cardio – 30 min (Light)

Legs

• Goblet Squats (Light) (2 Sets of 10)

• Squats (3 Sets of 10)

• Leg Press Machine (3 Sets of 10)

• Quad Machine (2 Sets of 10)

• Hamstring Machine (2 Sets of 10)

• All Calf Exercises Throughout the Week (2-3 Sets of 10-15)

*Any day past Tuesday is varied because of my job.*

[raptor]

In my opinion it's overkill. For example, 15 sets of chest exercises is unnecessary. Each day must take quite a while to do as well. If I may be so bold, I'd suggest that you cut out arm exercises and calf exercises. Those can be worked much more effectively with exercises for larger muscle groups. (i.e you'll work your biceps more with a row than you would with a curl, and burn more calories as well). Cut out those leg isolation exercises as well, they do nothing useful. There's good stuff buried in here for sure, just need to trim it down.

[upood]

Nice plan! I wish I was as organized as you, I just wander into the gym and do what I feel like that day haha.

If you want to lose weight focus on cardio mainly, increase that and then do some lifts for toning. The ab machines won't work until you lose the fat because abs are the weakest muscles to train so do more cardio for now until you lose weight :) good luck!

[Anonymous]

Wow. Impressive.