Is this a good workout?

to build muscle, it is always advisable to do some sort of cardio exercise for at least 20 mins ( running, brisk walking, elliptical, jump rope, swimming ) and then to continue with the sets of muscle trainning exercise.. it's best not to exert yourself and eat adequate amount of protein for muscle growth as too much exercise and too little food intake will cause your muscle to decrease in size and your body to be weak.