Workout Plan Advise and Reps per week?

[Harvey]

I am building my new training plan. Only second one and I’m now wanting to start working out 4 times a week so I can work my CHEST, BICEPS, TRICEPS and maybe BACK two times a week.

My plan I am working on it like below. My own variation on the push/pull/legs

Below is my reps per week per muscle group with the below work out

Chest - 144
Shoulders - 72
Tricpes - 96
Back - 108
Biceps - 120
Legs (as a whole over different muscles) - 198
ABS - 30 mins a week

I really like the push/pull/legs routine but so want to train some muscle groups twice per week as I am wanting to develop my upper body. My bottom half is already fine for now.

I’m just unsure if just doing bench presses with DB and BB will increase all my chest size. Hence why I have added some isolation like the cable crossover.

I just need to guidance and feedback on the below really. Thanks in advance

Day 1 - PUSH | Chest, Triceps, Shoulders

CHEST
- DB Incline Press 3 - 8-10
- DB Flat Press 3 - 8-10
- Pec Dec (final pump) 3 - 8-10

SHOULDERS
- Military Press 3 - 8-10
- Overhead Press 3 - 8-12
- Lateral side raise 3 - 8-12

TRICES
- EZ-Bar Skull Scrusher 3 - 8-12
- Cable Rope Push down 3 - 8-12
- Machine push down tricep extension 3 - 8-12

Day 2 - PULL | Back, Biceps

BACK
- Bent Over Row 3 - 8-10
- Lat Pull Down 3 - 8-12
- Seated Row 3 - 8-12
- Rear Delt Machine (reverse fly) 3 - 12-15

BICEPS
- EZ-Bar Curl inner grip 3 - 8-10
- EZ-Bar Curl outer grip 3 - 8-10
- Seated Decline Hammer Curl 3 - 8-10

ABS
- ABS Circuit

Day 3 - Legs | All legs

LEGS
- BB Squat 4 - 6-8
- Deadlift 4 - 6-8
- Leg Press Superset different stance 3 - 8-10
- Leg extension machine 3 - 8-12
- Laying leg curl machine 3 - 8-12
- DB Lunges 3 - 10 each leg
- Calf extension (forgot name) 3 - 8-12

Day 4 - Push/Pull | Chest, Biceps, Tricpes, and maybe back

CHEST
- BB Bench Press Incline 3 - 8
- BB Bench Press Flat 3 - 8
- Cable Crossover 3 - 8-12

BICEPS
- Concentration Curls 3 - 8
- Standing Bicep Curls 3 - 8

TRICPES (also worked in bench press)
- Cable Overhead Extension 3 - 8-12

ABS
- ABS Circuit

So I have been researching into training twice a week and also reps per week and keep seeing that you should do 60-120 reps per week per muscle group.

So is this what I need to aim to do?

Should I be doing for example 60 reps on each chest day to make 120 a week. Or will doing 120 reps for chest twice a week to make it 240 be fine?

I’m asking as it would mean I am doing incline BB and flat B.B. with DB incline and DB flat press over a week. This would take up most my chest workout reps if it’s only 120 reps a week?

And same for biceps, I feel like only 4 different excersies a week isn’t really enough.

I would just like some assistance on how many reps I should be doing for muscle gains and growth.

I want to know how I can workout twice a week for some muscle groups and if I need to worry about going over the weekly reps or if I need to even worry about weekly reps?

Bear in mind I am using doing more upper body as this is what I want to grow more.

Please do ask for any more info as I’m not sure what else I need to post as I’m fairly new to the forum.