Help on workout plan please

[Toenails]

Hi all, im 28, 5ft 4 and weigh 140lbs. I've lifted weights in the past but have never researched diet and taken it that serious. Anyway i've got a solid diet plan coming together which i will finish tommorow and post up (its between 3500-4000kcal 8 meals). i think imalmost there just dont wanna be missing out on any killer lifts or doing pointless exercise for bulking. Im working out from home and have access to a barbell, squat rack, dumbells, and bench. For abs i,ve been doing sit ups and crunches etc without any weight so need help on this as not sure what to do for abs whilst bulking.
Please feel free to chop and change and let us know what lifts have done wonders for you.
Also i do 3 x 8reps for each exercise

DAY1
EXERCISE CHEST
Incline Bench Press
Incline DB press
Incline DB flys
EXERCISE - BICEP
Barbell curls
Reverse Curls
DB curls

DAY2
EXERCISE - THIGHS
Squats
Stiff legged deadlifts
EXERCISE ABS
??????????????
NEED HELP ON BEST AB EXERCISE FOR BULKING. UPPER, LOWER AND THE SIDES PLEASE
??????????????

DAY3
EXERCISE - BACK
Deadlifts
Bent rows
1 arm Db rows
EXERCISE - CALFS
Standing calf raises
Seated barbell calf raises

DAY4
EXERCISE - SHOULDERS
Military Press Bar
Arnold DB press
Shrugs
EXERCISE - TRICEP
Skull crusher
Overhead Tris
Close grip bench

REST DAY!!!!!!!!!! (THEN START WHOLE PROGRAMME AGAIN)

Thanks in advance people

[eatrainrest]

if your looking for some help on a workout regime refer to my thread ill give you my 2 cents

[T-MOS]

^^ or you could just answer him here since he already typed it all out.....LOLOL

[Toenails]

[eatrainrest]

thats true T-mos but my head is spinning looking through different threads lol