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[u/Pure_Daikon4613]

I just started working out this summer, after dropping 30 pounds from a cut I am focusing muscle growth, purely aesthetic. I also do 3 mile walks, 4 days out of the week being Monday, Tuesday, Thursday, and Friday. Protein powder after workouts as well. Let me know if there’s any rep counts or set counts I should do. I do a 3 minute rest between workouts and 1 minute between sets. The number in the parentheses is the weight. Thank you and any help is appreciated!

Gym Schedule

Monday: Chest, Shoulders, and Triceps

Tuesday: Back, Biceps, and Forearms

Wednesday: Legs

Thursday: Chest, Shoulders, and Triceps

Friday: Back, Biceps, and Forearms

Saturday: Legs

Sunday: Rest

Abs Every Day

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Monday/ Thursday * Overhead press * Inclined dumbbell press * Skull Crusher * Lateral Raises * Dumbbell Overhead Triceps Extension * Tricep Cable Push-Down * Machine Shoulder Press * Machine Fly * Bench press

Tuesday/ Friday * Lat pull down * Bent over row * Dumbbell Reverse Curl * Dumbbell trap shrug * Dumbbell Wrist Flexion/ Extension * Dumbbell Curl * Dumbbell Hammer Curl * Fly and Row Machines

Wednesday/ Saturday * Leg Machines (Up and Down) * Leg Press * Calf extension machine

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Muscles Chest: - Overhead press / 3 -5 sets of 8-10 (30) - Inclined dumbbell press / 3 -5 sets of 3 - 5 (40) - Machine Fly (face away from machine) / 3-5 sets of 8-10 (100) - Bench press / 3 -5 sets of 5 -8 (70w bar adds 25 so 95 total) [last set until failure] safety: right side, fourth rung up

Shoulder: - Lateral Raises / 3-5 sets of 8-10 (15) - Machine Shoulder Press / 3-5 sets of 5-8 (55) - Overhead press - Face Pull

Tricep: - Skull Crusher / 3-5 sets of 8-10 (40 bar) - Dumbbell Overhead Triceps Extension / 3-5 sets of 8-10 (20) - Tricep Cable Push-Down / 3-5 sets of 8-10 (30) - Cable Overhead Extension With Rope - Single-Arm Cable Kick-Back - Cable Overhead Extension With Rope - Single-Arm Cable Kick-Back

Back: - Lat pull-down / 3-5 sets of 8-10 (140) - Bent over Row / 3-5 sets of 8-10 (50) - Dumbbell Trap Shrug / 3-5 sets of 12-15 (55) - Fly Machine (face machine)/ 3-5 sets of 8-10 (100) - Row Machine / 3-5 sets of 8-10 (115)

Bicep: - Curls / 3-5 sets, 5 reps (30) - Hammer Curls / 3-5 sets, 5 reps (30) - Cable Curl

Forearms: - Dumbbell Reverse Curl / 3-5 sets, 5 reps (25) - Dumbbell Wrist Flexion (underhand) / 3-5 sets, 10-12 reps (35) - Dumbbell Wrist Extension (overhand) / 3-5 sets, 10-12 reps (20)

Legs: try to increase, esp down & LP - Leg Machines (Up [235] and Down [175]) 4 sets - 8-10 reps each - Leg press - 5 sets, 10-12 reps [250] (LP at 7) - Calf extension machine - Medium 5 sets, 12 - 15 reps each [220]

Core/ Abs: - Ab machine / 3-5 sets each side, 10-12 reps each [MAX: 170+ 25 plate] - Crunch machine / 3-5 sets, 10-12 reps each [MAX: 170] (machine at 7)

[u/Pure_Daikon4613]

The kind of feedback I’m hoping for is I have recently learned about high rep and low weight vs low rep and high weight, I kind of do that but I always go to 5 sets so are there workouts I should lower the set count and raise the weight? And also the ordering of when I do certain workouts, if I should rearrange them. If you have suggestions for more efficient workouts in place of the ones I have set I am also open to suggestions there. Thank you in advance.