First of all, hello to all of you. The program I am currently working on is as follows. I have been dealing with this sport for about 8 months and I have been working in this order for approximately 1 month and I am planning to continue with this program for 2 more months. Every now and then, I'll make minor changes to moves that hit the same area. For example, Flat Barbell Press instead of Flat Dumbell Press, or adding deadlift to leg moves and subtracting another move. I would be happy if I could get comments from experienced members about the program. At least, I think that a small-scale discussion about what is the minus and plus of the program and how it can be achieved better will be a gain in order to achieve a more efficient result.
1 DAY
CHEST-BACK
Flat Dumbell Press Set/Repeat 3 x 8
Flat Dumbbell Flyes Set/Repeats 3 x 8
Incline Barbell Press Set/Repeats 3 x 8
Butterflys Set/Repeat 4 x 12
Wide Grip Pulldown Set/Repeats 3 x 8
Seated Cable Rows Set/Repeat 3 x 8
Reverse Pull Down Set/Repeat 3 x 8
Dumbell Shrugs Set/Repeats 4 x 12
2 DAYS
LEG-SHOULDER
Squats Set/Repeat 3 x 8
Leg Extension Set/Repeat 3 x 8
Leg Curl Set/Repeat 3 x 8
Standing Calf Raises Set/Repeat 3 x 8
Military Press Set/Repeats 3 x 8
Bent-Over Laterals Set/Repeats 3 x 8
Cable Upright Rows Set/Repeat 3 x 12
3 DAYS
OFF
4 DAYS
BICEPS-TRICEPS
Barbell Curl Tight Grip Set/Repeat 3 x 8
Dumbell Preacher Curl Wide Grip Set/Repeats 2 x 12
Hummer Curl Set/Repeat 3 x 12
Concentration Curl Set/Repeat 3 x 12
Triangle Bar Cable Pushdowns Set/Repeat 3 x 8
Skull Crushers Set/Repeat 3 x 8
Dips Set/Repeat 3 x12
5 DAYS
Front Plank Seconds/Repeat 20 x 3
Woodchopper Set/Repeat 3 x 8
Hanging Leg Raise Set/Repeat 3 x 15
Cable Crunch Set/Repeat 3 x 15
Elliptical 15 Minutes
Running 15 Minutes
1 DAY
CHEST-BACK
Flat Dumbell Press Set/Repeat 3 x 8
Flat Dumbbell Flyes Set/Repeats 3 x 8
Incline Barbell Press Set/Repeats 3 x 8
Butterflys Set/Repeat 4 x 12
Wide Grip Pulldown Set/Repeats 3 x 8
Seated Cable Rows Set/Repeat 3 x 8
Reverse Pull Down Set/Repeat 3 x 8
Dumbell Shrugs Set/Repeats 4 x 12
2 DAYS
LEG-SHOULDER
Squats Set/Repeat 3 x 8
Leg Extension Set/Repeat 3 x 8
Leg Curl Set/Repeat 3 x 8
Standing Calf Raises Set/Repeat 3 x 8
Military Press Set/Repeats 3 x 8
Bent-Over Laterals Set/Repeats 3 x 8
Cable Upright Rows Set/Repeat 3 x 12
3 DAYS
OFF
4 DAYS
BICEPS-TRICEPS
Barbell Curl Tight Grip Set/Repeat 3 x 8
Dumbell Preacher Curl Wide Grip Set/Repeats 2 x 12
Hummer Curl Set/Repeat 3 x 12
Concentration Curl Set/Repeat 3 x 12
Triangle Bar Cable Pushdowns Set/Repeat 3 x 8
Skull Crushers Set/Repeat 3 x 8
Dips Set/Repeat 3 x12
5 DAYS
Front Plank Seconds/Repeat 20 x 3
Woodchopper Set/Repeat 3 x 8
Hanging Leg Raise Set/Repeat 3 x 15
Cable Crunch Set/Repeat 3 x 15
Elliptical 15 Minutes
Running 15 Minutes