Looking for new workout split

[playboii]

ok so I've been training for about 9 years now and my split has always been

Monday - chest/back
Tuesday - shoulders
Wed - Legs
Thursday - Arms
Sat Sun Off

so basically since this is how i always trained is very hard for me to change my days and feel like I have done a complete workout in those days

so I was reading through a muscle mag and I saw kai greenes split which is

Day 1 - Shoulders/ Arms
Day 2 - Legs
Day 3 - Chest /Calves
Day 4 - Back / Rear Delts

So my question now is does anyone have a routine like this and so can they write out what excersise and sets they do? im nowhere near a newbe at the gym but i am stubborn when it comes to writing out a new workout so I need some advice from others. thanks!

[Sicko]

Just curious where you live that there is not a Friday in your calander week?

[BigBuck6]

Probably Jersey? There was never a Friday on my calendar in my first few years of undergrad.

[playboii]

lol i like to keep my friday-sundays clear... so i like to a straight 4 day routine..

[playboii]

so I wrote this up..
Monday
Shoulder / Arms
Machine Shoulder Press - 4 15/10/8/6
Lateral Raises - 4 Failure
Barbel Upright Rows - 4 sets failure

Biceps
Barbel Curls - 4sets
Dumbell Incline - 4 sets
Superset with hammer Dumbells

Machine Preacher - 4 sets

Triceps
Straight Bar Pulldowns - 4 sets
Rope Pulldowns - 4 sets
EZ Bar Skull Crushers 4 sets
Machine Pulldowns - 4 sets

Tuesday
Legs
Hack Squats 4 sets
Leg Press 4 sets
Squats 4 sets
Dead Lifts 4 sets
Leg Extension 4 sets
Leg Curls 4 sets

Calves
Leg Press Calve raises 8 sets
Seated Calve Raises 4 sets - Alternating Angles

Wednesday
Chest
Incline Barbell Bench - 15-10-8-8-6
Flat Barbell Becnh - 10,8,8,6
Dumbell Flys - 10,10,10,10
Cable Cross Over - 10,10,10,10
Machine Pullovers - 10,10,10,10

Thursday - Back ,Traps Rear Delt
Wide Grip Pulldowns - 4 sets
Close Grip Pulldowns - 4 sets
T Bar Rows - 4 sets
Close Grip Rows - 4 sets

Dumbell Reverse Flys - 4 sets
1 Arm Cable Cross Overs - 4 sets
Barbell Or Rope Rear Delt Rows - 4 sets

Machine or dumbbell shrugs 4 sets

[playboii]

so I wrote this up..
Monday
Shoulder / Arms
Machine Shoulder Press - 4 15/10/8/6
Lateral Raises - 4 Failure
Barbel Upright Rows - 4 sets failure

Biceps
Barbel Curls - 4sets
Dumbell Incline - 4 sets
Superset with hammer Dumbells

Machine Preacher - 4 sets

Triceps
Straight Bar Pulldowns - 4 sets
Rope Pulldowns - 4 sets
EZ Bar Skull Crushers 4 sets
Machine Pulldowns - 4 sets

Tuesday
Legs
Hack Squats 4 sets
Leg Press 4 sets
Squats 4 sets
Dead Lifts 4 sets
Leg Extension 4 sets
Leg Curls 4 sets

Calves
Leg Press Calve raises 8 sets
Seated Calve Raises 4 sets - Alternating Angles

Wednesday
Chest
Incline Barbell Bench - 15-10-8-8-6
Flat Barbell Becnh - 10,8,8,6
Dumbell Flys - 10,10,10,10
Cable Cross Over - 10,10,10,10
Machine Pullovers - 10,10,10,10

Thursday - Back ,Traps Rear Delt
Wide Grip Pulldowns - 4 sets
Close Grip Pulldowns - 4 sets
T Bar Rows - 4 sets
Close Grip Rows - 4 sets

Dumbell Reverse Flys - 4 sets
1 Arm Cable Cross Overs - 4 sets
Barbell Or Rope Rear Delt Rows - 4 sets

Machine or dumbbell shrugs 4 sets

[mario_ps2]

If I were you, I'd do the training schedule on Monday, Wednesday, and Friday. This way you can give a break to your CNS.