Is this gym plan decent?

Question

So I sorta copied this work out plan from youtube but made some small adjustments to it. I'm very new at working out. I'm also female if that makes a difference- I'm aiming to gain some muscle, have more defined muscle and gain some strength. so could yall check this over and see if it's good?

MONDAY *Legs and shoulders*

Squats (with Dumbbell) 10 reps

Leg extensions (machine) 10 reps

Leg curls (machine) 10 reps

Shoulder press (machine) 10 reps

Front raise (with Dumbbells) 10 reps

Side lateral raise (With dumbbells) 10 reps

WEDNESDAY *Back and biceps*

Seated row 10 reps

Lat pull down (machine) 10 reps

Bent over row (with dumbbells) 10 reps

Shrug (dumbbells) 10 reps

Hammer curls (with dumbbells)

Bicep curls (with dumbbells) 10 reps

FRIDAY *Chest and triceps*

Push ups (using knees lol cause I'm weak af) up to 30?

Chest press (machine) 10 reps

Chest fly (using machine or perhaps dumbells) 10 reps

Triceps extension (With dumbbells) 10 reps

Bench dips (please tell me if this one does indeed work out my triceps.)

So then I would be adding in cardio and ab workouts for all three of these days as well or perhaps the days in between (of course leaving some rest days)

Answer 1

Rebecca! Hello my name is John and I wanted to give some feedback to your post! I think overall a very solid initial workout plan! First off to answer the question you had about bench dips, yes they do in fact work the triceps but an important thing to consider is that dips put the shoulders in a position of impingement (a loaded internally rotated position) so I would potentially consider some other ways to get some triceps work in such as overhead press in neutral shoulder position and slightly narrow hand placement modified pushups. You can also work the triceps with overhead triceps extension but that is another one that you need to be careful about shoulder positioning. Another thing I would encourage you to consider is potentially focusing on more compound lifts ( chest press, push ups, squats, deadlifts) for more reps and cutting out some of your isolation exercises ( dips, leg curls, etc.) especially considering your main goal is strength and that you also mentioned that you are new to lifting. Nothing wrong with having some isolation exercises but I think you can potentially cut a few out! Overall your plan is very solid! I wish you the very best and I hope you have a wonderful day.