just started few months ago.
can advise what is the suitable workout plan?
currently i am doing 2d/week, planning to do 3d/week
but have no idea how to customize my workout plan.
read somewhere i need to be hitting on the same muscle group 2x/ week for better gains.
goal is to firm up the chest and larger shoulder and biceps
i have knee injury, so cant do much on legs

i go to gym on Wed (D1), Friday (D2), Sat(D1)

TIA
below is my workout plan , sifu pls comment.

D1
Squats 3x12
Bench press 3x12
Dumbbell chest fly 3x12
Cable chest fly 4x12
Chest fly machine 3x15
Dip machine 4x12
Triceps push down 4x15
Dumbbell triceps kickback 3x12
Triceps extension 3x15

D2
Dumbbell seated curl 3x15
barbell preacher curl 3x12
Dumbbell hammer curl 3x15
Dumbbell standing press 3x15
wide grip pull-down 3x15
cable seated row 3x15
Dumbbell standing press 3x15
Machine shoulder press 3x12
Dumbbell Lateral Raise 3x12
Reverse fly 3x12

Admin please delete if this is prohibited


https://forum.lowyat.net/topic/371250

thanks

Starting Strength is good for first 3 months.
Then switch to PPL once u get going.
Then write your own programs.

What about the deadlift ? You have legs injury yet you have squats right on day 1 and please try to make some more rests out of it lately. I do not understand what is going on here:) You can walk like having two days between training or at least one.

Too much volume on your arm especially on D2. If you can workout 3 times per week. I would suggest the following:

https://www.jefit.com/routines/workout-rout...se.php?id=84830

https://startingstrength.com/get-started/programs

https://www.powerliftingtowin.com/greyskull-lp/

If you are beginner, don't try to customize your own program yet.