K this is how i am going to have my workout through out the whole week if there is something wrong or got a suggestion or anything to make it better please tell me. i am new to this so please help me make my workouts better.

For Monday:

Chest

Barbell Bench Press - Medium Grip
Dumbel Bench Press

Barbell Incline Bench Press - Medium Grip
Hammer Grip Incline Dumbell Bench Press

Abs


Cross-Body Crunch
Bent-Knee Hip Raise
Crunch - Hands Overhead
Jackknife Sit-Up

For Tuesday:

Traps

Dumbbell Shrug
Upright Barbell Row


Shoulders


Arnold Dumbbell Press
Front Dumbbell Raise
Side Lateral Raise
Push Press
Standing Barbell Press Behind Neck

Lats

Underhand Cable Pulldowns
Wide-Grip Lat Pulldown
Wide-Grip Pulldowns Behind The Neck

Middle Back

Lying T-Bar Row

Lower Back

Hyperextensions With No Hyperextension Bench

For Wednesday:

Quads

Barbell Squat
Leg Press

Leg Extensions

Hamstrings


Lying Leg Curls

Calfs

Standing Barbell Calf Raise

And For Thursday:

Biceps

Alternate Incline Dumbbell Curl
Alternate Hammer Curl

Concentration Curls
Barbell Curl

Triceps


Seated Overhead Barbell Triceps Extension
Seated Triceps Press

Forearms

Reverse Barbell Curl
Palms-Up Barbell Wrist Curl Over A Bench

Abs

Cross-Body Crunch
Bent-Knee Hip Raise
Crunch - Hands Overhead
Jackknife Sit-Up

I am thinking about putting something of tuesday on wednesday cuz its too much for tuesday maybe put shoulders on wednesday or back. but i don't want to because i think that if i do when i do shoulders i will be sore from back and i will overtrain or it will be way harder to make shoulders so please help me out and thanks in advance.

well, i think if u r following this routine, it may not work properly. its better if u u work out for one or two day and rest another day. also take care to workout such tht u dont put effort on the same muscle on the consecutive days. for exampe, if u worked out chest on one day dont try to work out ur triceps on the nxt day. ur tuesday is too much. u may do this, on monday workout ur chest, on tuesday, ur shoulders and traps, wednesday-rest, thursday back. try to spread ur rest days in the week properly. try not to rest for more than one day.

bye

Country India