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Originally Posted by grobar_14
Chest: - Bench Press
- Inclined Dumbbell Press
- Fly (db or machine)
Triceps: - Sitting Tricep Push Up (take a dumbbell while sitting on a bench and push it up with both hands. hold it so that your hands kind of make a triangle space which the db handle goes through with one of the head sitting in your palms)
- 1 hand reverse pushdown with cable (instead of using a full bar on the pull down machine, replace it with a one hand grip. do a push down but with your palm facing you instead of facing away).
Legs: - Squat
- Leg press
- leg extention
- good mornings
- leg curl
- Standing Calf Raise
Back: - Lat Pulldown
- Lawn Mower Pulls
- Shrug
- hyperextention (the thing where you are lying or standing in a machine at an angle, bend down and then straighten up a bit past neutral)
Biceps: - Barbell Curl or Preacher Curl
- Dumbbell concentration curl or db preacher curl
Shoulders: - Bent over lateral raise or rear delts on the machine (use the fly machine but your sitting backwards, assuming you have access to one that works that way)
- Barbell Front Raise
- Lateral Raise
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if you're just starting weight lifting, you should work on doing 3 sets of 10 reps for each exercise. i personally think you should simplify it even more by just splitting it up into an upper body day and a lower body day doing one exercise per muscle group. but that's only if your a beginner, and you can do whatever you want.
if you're going to continue with the split sessions, personally, i think you should be doing 3 exercises for the major muscles, 2 for the smaller ones. you're already going to be getting the smaller ones when you hit the larger ones, so do the larger ones first.
i edited your exercise list so that it's better (imo). they're listed in the order i think you should do them (i like doing the heaviest ones first, although shoulder shrugs are an exception).
you should be getting about 30-60 seconds of rest between sets, and you should spend that time stretching the muscles you're working out.
oh... i noticed you have push ups under biceps. they do not work the biceps. push ups work your chest, your triceps and your anterior (and lateral a bit) delts.
you do not want to be pressing over your head or doing upright rows because there is a risk of injury do to there not being enough room for the bone to move properly, things will rub and not in a good way.
you have to break your legs up into it's various muscle groups. it's not one muscle group. it pushes and pulls just like the upper body. good mornings also work the lower back. i actually like to put my legs with my back.
you might want to try this...
push day (chest, triceps, quads)
pull day (upper and lower back, biceps, hamstrings)
other (shoulders, calves, abs).
if you try this routine, make sure you add another calf exercise... probably just seated calf raises, but you'd need more.