1, if this cycle, it is best to practice for 3 days and rest 1 day.
My plan is similar to yours, but I practice every other day. After your third exercise, I suggest practicing your legs again. If you are satisfied with your legs, at least practice squats. Squat is very helpful to improve your overall physical fitness (it is said that it can also improve your sexual ability, haha).
3, the abdomen should also insist on training, I practice every time, because the abdominal muscles need continuous stimulation, you can practice the abdominal muscles every other day according to the situation, and arrange it at the end of the training. I do weight-bearing ramp sit-ups and straight leg lifts. Pay attention to weight-bearing sit-ups, which are very effective for some people.
4. With regard to diet, on the premise of ensuring the nutrition of daily diet, protein powder can be supplemented within 30 minutes to 1 hour after training on the day of training, and you don't have to eat it when you don't practice.
5. When the weight stops growing, it may be a platform period. At this time, it is necessary to appropriately change the training methods and use some supplements to break through. For example, you can break away from the routine, do some super groups (such as the arm super group, after practicing two heads and three heads), and train in one day, or change the routine training order and movements to make muscles have new memories. At this time, the amount of exercise is large, and creatine and muscle powder should be supplemented appropriately if conditions permit.
I hope it helps you.