Any thoughts on this workout plan?, it is to be performed 4 times per week, for a duration of 4 weeks. All supersets are mentioned as A1-A2 etc.
Day 1
A Varied-grip pulldown (wide- close- reverse)
3 Sets
10 reps
Rest 60 sec
B1 Seated wide grip machine row – 1 ½
3 Sets
8 reps
Rest 10 sec
B2 Bent over varied T-bar row (wide-medium-close)
3 Sets
8 reps
Rest 10 sec
B3 BB deadlift
3 Sets
12 reps
Rest 60 sec
C1 Triple DB press (incline bench – 60-45-flat)
3 Sets
8 reps
Rest 10 sec
C2 Incline 45 degress bench press 1 ½
3 Sets
12 reps
Rest 60 sec
D1 45 degree bench alt dumbbell raises
3 Sets
12 reps
Rest 10 sec
D2 1. Standing bilateral DB side raises
2. Standing close grip upright row
3 Sets
8 reps
Rest 10 sec
D3 Bent over wide grip BB row to neck
3 Sets
8 reps
Rest 60 sec
E1 Standing bilateral calves raises (neutral – in- out)
3 Sets
12 reps
Rest 10 sec
E2 Seated bilateral calve raises
3 Sets
20 reps
Rest 60 sec
Day 2
A1 45 degree bilateral high leg press
3 Sets
8 reps
Rest 10 sec
A2 Lying bilateral leg curl
5 Sets
8 reps
Rest 10 sec
B1 BB squat
3 Sets
12 reps
Rest 10 sec
B2 Smith machine split squats 1 ½
3 Sets
12 reps
Rest 10 sec
B3 Seated leg expression
3 Sets
20 reps
Rest 60 sec
C1 Standing bicep curl 1 ½ with ez bar
3 Sets
12 reps
Rest 10 sec
C2 Standing iso tension overhead cable concentration curls
3 Sets
12 reps
Rest 60 sec
D1 Incline 45 degree bench close grip
3 Sets
12 reps
Rest 10 sec
D2 Seated overhead tricep extensions
3 Sets
12 reps
Rest 60 sec
E1 Leg raises
4 Sets
12 reps
Rest 10 sec
E2 Side plank
2 Sets
60 sec
Rest 10 sec