Is This A Good 4 Day Split???

[wgh6148]

I am 6'0 about 180 lbs. and do not have a real good idea where my body fat percent is at. I have played baseball my whole life and pitched both D1 and D2 throughout college so although I consider myself experienced with a lot of exercises most of my concentration has been on legs and nothing really on gaining mass and upper body muscle groups. Since my career is over I wanna start adding sum mass, gain muscle and transform my body. I could use any advice from anyone out there that can help. I am currently looking at starting a 4 day on program. Please feel free to give any advice considering I never have put together a program designed for this specific goal although I have done all the lifts just many not a a high intensity or designed to add mass.

Day 1 - Chest/Tris

Flat Bench
Incline
Decline (all barbell)
DB Flys
Triceps Pushdowns
Tricep Pulldowns
Kickbacks
Weighted Dips

Day 2 - Back/ Biceps

Lat Pulldowns (Wide Grip)
Cable Rows
Pulldowns (Close Grip)
Bent Over Rows
Barbell Curls
Incline Curls
Preacher Curls
Concentration Curls

Day 3 - Cardio

Day 4 - Shoulders, Traps, Forearms
Arnolds
Lateral Raises
Shoulder Press
Upright Rows
Shrugs
Forearm Curls
Wrist Curls


Day 5 - Legs
Squats
Straight Leg Deadlifts
Extensions
Leg Curls
Legs Press
Calf Raises
Calf Press

Day 6 - Cardio

Day 7 - Off

Not Sure yet about the sets and reps. Any help would be greatly appreciated. I work abs almost every single day.

[green22]

looks ok, Id do 10-12 sets for chest and back, 9sets for shoulder, bis, and tris. 12-14 sets for quads. 8-10 for hams. reps for in the 10-15 range. keep it pretty simple. you should grow since you havent really trained for size but dont over due it. Some may say less volume for legs, I personally like a lil more volume for them since they can take alot of punishment. so that would be ok too. Also Id incorperate deadlifts into back day.

[Critical Mass]

I wanna focus on arms so I do

1. chest,shoulders
2. back,neck,abs
3. rest
4. arms
5. legs,calves
6.rest
7.rest/repeat

Your split looks good too tho.

[ranging1]

looks ok, Id do 10-12 sets for chest and back, 9sets for shoulder, bis, and tris. 12-14 sets for quads. 8-10 for hams. reps for in the 10-15 range. keep it pretty simple. you should grow since you havent really trained for size but dont over due it. Some may say less volume for legs, I personally like a lil more volume for them since they can take alot of punishment. so that would be ok too. Also Id incorperate deadlifts into back day.

thats on cycle yes? if so that sounds about right, though i think id do 6-7 sets for biceps since their a smaller muscle group then triceps

for legs id have to agree LESS VOLUME, instead of isolating hamstrings and quads etc maybe we could just group them into legs since the guy has just starting off training

IMO for legs id do 10-12 sets total

e.g
4 sets squats
3 sets 45 degree leg press
3 sets stiff leg deadlifts
2 sets lying leg curls

OP are you on cycle atm?

I wanna focus on arms so I do

1. chest,shoulders
2. back,neck,abs
3. rest
4. arms
5. legs,calves
6.rest
7.rest/repeat

Your split looks good too tho.

^^^^ now thats a good split to get your arms growing

OP your split looks good, but your gonna have to tell us how many sets, rep ranges etc you plan to do so we can help you better