Bodybuilding.net - Bodybuilding Forum

Day 1
Chest & Tri's

Push-ups -- 2 - 3 sets 10 - 12 reps
Dumbbell Press -- 2 - 3 sets 10 - 12
Incline dumbell press -- 2 - 3 sets 10 - 12 reps
Tricep pulldown -- 2 - 3 sets 10 - 12 reps
Tricep overhead press -- 2 - 3 sets 10 - 12 reps

Day 2
Back and Bi's

Concentration Curls -- 2 - 3 sets 10 - 12 reps
BOSU Ball curls -- 2 - 3 sets 10 - 12
Pull-up machine -- 2 - 3 sets 10 - 12 reps
Seated Row Machine -- 2 - 3 sets 10 - 12 reps
Back Extentions -- 2 - 3 sets 10 - 12 reps

Day 3
Legs, shoulders

Front Squats -- 2 - 3 sets 10 - 12 reps
Calf raises -- 2 - 3 sets 10 - 12
Lunges (no weight) -- 2 - 3 sets 10 - 12 reps
Front plate raises -- 2 - 3 sets 10 - 12 reps
Overhead dumbell Press -- 2 - 3 sets 10 - 12 reps

I will work abs every other lifting day by doing exercise ball sit-ups

I am looking to start today and would love feedback an my plan and how long I should go until switching up exercises.

Also, what is a good protein supplement that people use?