Hello.  I go to the gym 3 times each week, working out different groups of muscles each time.  But i have a few questions about weight lifting.

Here is my plan.

Mon: Pecs & triceps
Wed: Back & biceps
Fri: Shoulders & legs

Now, i know people are different, some can do more reps some cant.  Everytime, for example after monday, i am soar in my pecs and triceps.  Now, is this a good thing? Does it mean i have worked out the muscles well?

More from the plan.

Pecs

3 sets of dumbbell flys, 8-12 reps per set with 60s between sets.   
3 sets of dumbbell press, 8-12 reps per set with 60s between sets. 
3 sets of pushups, as many reps as you can do with 60s between sets. 
And also benchpress at first to warm up.  As you can see, this, without the benchpress this is what scooby has written on the website.

Triceps

2 sets of french press Tricep Workout Bodybuilding Exercise_with Master Trainer Victor Costa , 8-12 reps per set with 60s rest between sets. 
2 sets of dumbbell kick backs, 8-12 reps per set with 60s rest between sets. 
2 sets of Using Cable pull down to train triceps , 8-12 reps per set with 60s rest between sets. 

Now, i might try french press alone, but i dont feel secure without a spotter, or someone to take the weights if i cant do another rep, so i dont injure myself or destroy the equipment.

The workout i have for back, it involves the biceps too, so its a good way to train them both at the same time.

Back

2 sets of dumbbell rows, 8-12 reps per set with 60s rest between sets.
Back Workout-Bodybuilding Exercises with Master Trainer Victor Costa -Bodybuilding Lessons I do 2 sets of the first workout (8-10reps) and 2 sets of the second workout (8-10reps)that are shown in the video.
Lat Machine Pulldown Behind Neck I do 2 sets (8-10reps).

Biceps

Now remember, i do the biceps the same day as i do my back.  And if u have tried my back workout, u are allready engaging your biceps a lot.

2 sets of dumbbell curls, 8-12 reps per set with 60s rest between sets.
1-2 sets of barbell curls, 8-12 reps per set with 60s rest between sets.
1-2 sets, i forgot what it is called, but when you use your other hand as support to lift the weight, and then slowly try to hold the weight and lower it slowly.  And ofcourse i use much more heavier weights than the ones i use on dumbbell curls.
1 set of 21's maybe.

Shoulders

I am not sure what to choose here, so please some advice would be awesome :)



Thats about it.  So please, if you see anything wrong in my workout plan please tell me, if u see that improvement is needed, please tell me.

Thanks.

yes, i am going with scooby's shoulder workout

Ive been training for 1-2 years now, but with some pauses here and there. Now tho, im in it for real, every week.

well for my workouts, i run a mile then i start lifting, after my lifting i go in the heavy bag for 10 mins, but usually when ur muscles are sore it means u had a great workout and they need to recover