Workout plan 4x a week
I just came back to the gym and want to train 4x a week. Been doing some research and made this program. Is this enough sets per week or should I up it? I want to maximize my progress as much as possible, but nothing too crazy. All tips and tricks are welcome
PUSH
Incline DB press — 3 × 6–10
Flat machine press — 2 × 8–12
Pec fly — 2 × 10–15
Machine shoulder press — 2 × 8–12
Lateral raise — 3 × 10–15
Triceps pushdown — 2 × 8–15
Overhead triceps extension — 2 × 10–15
PULL
Rear delt pullback — 2 × 10–15
T-bar row — 3 × 6–10
Lat pulldown — 3 × 8–12
Low row machine — 2 × 8–12
Shrugs — 2 × 10–15
Cable curl — 2 × 8–15
Hammer curl — 2 × 10–15
LEGS
Leg press — 3 × 8–12
Leg extension — 3 × 10–15
Leg curl — 3 × 10–15
Calf raise — 3 × 10–15
Abductor — 2 × 12–20
FULL BODY
Leg press — 3 × 8–12
Leg curl — 3 × 10–15
Horizontal press — 2 × 8–12
Row variation — 2 × 8–12
Lateral raise — 2 × 10–15
Biceps curl — 2 × 8–15
Triceps — 2 × 8–15
Calf — 3 × 10–15