I've done some lifting before but have never managed to stay in my routines. So I did some reading and decided to came up a routine and log. And will cardio one day a week and night time basketball (if Im working out in the mornings) be detramental. Any other comments would be appreciated.

Day 1: Arms and Shoulders

Shoulders:
Overhead Press with Barbell
Upright Row

Biceps:
Preacher Curls
Hammer Curl

Triceps:
Seated Overhead Triceps Extensions
Dumbbell Kickback

Forearms:
Forearm Curls


Day 2: Cardio and Abs

Cardio:
2 mile run
High Interval Training Bike (15 mins)

Abs:
Weighted Traditional Crunch
Bent-Leg Knee Raises
Dumbbell Side Bend
Bridges

Day 3: Rest

Day 4: Chest, Abs, Back

Chest:
Flat Bench Press
Incline Dumbbell Press
Dumbbell Flyer
Bent Arm Pullover

Back:
One Arm Dumbbell Row
T-Bar Row with Barbell

Abs:
Weighted Negative Situp
Oblique Trunk Rotations
Dumbbell Side Bend
Bridges


Day 5: Butt, Thighs, Legs

Squats
Stationary Lunges with Dumbbells
Heel Raises with Dumbbells
Hack Squat
Stationary Lunge with Dumbbells

Day 6: Rest

Day 7: Rest

Would it be beneficial to work chest twice a week if this is an area I want to improve? For example day 1 and day 5, move lower body to day 4, arms and shoulders to day 2 and cut out the cardio?

Work chest once per week. Eliminate either the fly's or pullovers.
The bodypart which may respond to twice a week workouts would be the legs. One heavy day and one light day.

Work chest once per week. Eliminate either the fly's or pullovers. The bodypart which may respond to twice a week workouts would be the legs. One heavy day and one light day.

Well right now my legs are disproportional to my chest, back, and shoulders (Much Bigger, played football for 10 years). So I plan to keep it rather light with more reps to tone and shape. Thanks for the reply. Would it hurt to add a chest/tricep exercise on Tricep days (Dumbbell Press)?

Well right now my legs are disproportional to my chest, back, and shoulders (Much Bigger, played football for 10 years). So I plan to keep it rather light with more reps to tone and shape. Thanks for the reply. Would it hurt to add a chest/tricep exercise on Tricep days (Dumbbell Press)?


The only other changes I would suggest would be to add in pullups and/or chins on back day.

I would continue to work squats hard and heavy, never to tone and shape.

Eliminate some bi and tri movements and give chest its own training day with a day of rest between back .

Good luck :tu: