Please help critique 4-day split workout...

[oker]

Please help critique my 4 day split workout program. Been training for around 10 years on and off (mostly off), but have retained my physique and muscle tone. I'm male 40 years old and 5.11 tall with about 17 % body fat. My diet is in check. I workout at my business where I also live, thus exercise equipment is limited to Bench press, barbells, dumbbells, EZ bar, straight bar, leg extensions & curls, hense the following exercises. (doing second cycle 500 test e a week). Feel free to go nuts and thanks in advance.

Training days: Monday, Tuesday, Thursday and Friday (wed rest)

Workout #1

Monday ? Chest, Shoulders, Abs, cardio

Barbell or Dumbbell Incline Press
Barbell or Dumbbell Flat Press
Dumbbell Flies
Barbell or Dumbbell Press
Lateral Raises
Front Raises
Upright Rows

Workout #2

EXERCISE ? Back, Biceps, Triceps, Abs, cardio

Bent over lat pulls
Rear Delt Raises
Barbell or dumbbell shrugs
Barbell Curl ? close grip
Barbell Curl ? wide grip
Concentration Curl
Close Grip Bench or Dips
EZ Bar or Dumbbell Overhead

Workout #3

EXERCISE ? Chest, Shoulders, Abs, cardio

Barbell or Dumbbell Incline Press
Barbell or Dumbbell Flat Press
Dumbbell Flies
Barbell or Dumbbell Press
Lateral Raises
Front Raises
Upright Rows

Workout #4

EXERCISE ? Legs, Ab, cardio

Leg Extensions
Hack Squat
Extensions or Lunges
Squats
Stiff Legged Dead lift
Lying Curls
Lunge Burns ? to failure (no weight)
Squat Burns ? to failure (no weight)

Cardio in the mornings (stationary bike and workouts afternoon

[Kale]

Why are you doing shoulders twice in one week ?

[oker]

Why are you doing shoulders twice in one week ?

You don't think it's neccesary? I wanted to work on my shoulders a little more I guess that's why I chose to do them twice a week. What would you change?

[Kale]

You don't think it's neccesary? I wanted to work on my shoulders a little more I guess that's why I chose to do them twice a week. What would you change?

Hell no !!! If you hit everybody part hard enough it should take you seven days to recover. I would do chest and biceps and back and triceps and only do shoulders one day a week. You should also think about doing cardio in the morning and the workout in the afternoon or at night if you have the time

[oker]

Hell no !!! If you hit everybody part hard enough it should take you seven days to recover. I would do chest and biceps and back and triceps and only do shoulders one day a week. You should also think about doing cardio in the morning and the workout in the afternoon or at night if you have the time

Hmmm! Considering I am training 4 days a week (Mon, Tues, Thurs, Friday), on what day would I be doing the shoulders? It's just my 2 cents but it seems a little weird to separate shoulders from the rest of the upper body. So for example if I trained chest and biceps on Mon, then Back and tris on the Tues, there would be a one day interval (Wed rest day) between major upper body parts. I appreciate what you are saying and thank you for your input, but interested to know the theory behind your suggestion?

I think I mentioned at the end of my original post that I do cardio in the mornings and workouts afternoon. Cheers for the help

[oker]

Hell no !!! If you hit everybody part hard enough it should take you seven days to recover. I would do chest and biceps and back and triceps and only do shoulders one day a week. You should also think about doing cardio in the morning and the workout in the afternoon or at night if you have the time

My apologies, I believe I may have misunderstood you here kale. I see where you are coming from now in terms of body part compatibility. Cheers for the input. How does the following look?

1. Chest/Bis/abs
2. Back/Forearms/abs
3. Rest/cardio/abs
4. Shoulders/tris/abs
5. Legs/abs
6. off
7. off

Cardio every morning

[Kale]

Its perfect because thats exactly what I do

[oker]

Its perfect because thats exactly what I do

LOL - cheers buddy. One last question, what is an acceptable amount of individual exercises one should be doing for each muscle group on the 4 day split? I am assuming 4-5? Or is 5 to many? I pasted an example of Mondays routine below – as you can see there are 5 for chest, 5 for biceps and 6 for abs, to many?

Monday – Chest, Biceps, Abs

CHEST

Pull Over
Barbell or Dumbbell Incline Press
Barbell or Dumbbell Flat Press
Dumbbell Flies
Barbell or Dumbbell Press

BICEPS:
Barbell Curl (wide grip) EZ Bar
Dumbbell Incline
Concentration Curl
Barbell Curl (close grip)
Burn to Failure

ABDOMINALS (abs cont every days):
Push Crunch (Barbell)
Abs Blaster (incline forward crunch)
Abs Blaster (side obloquies)
Abs Blaster (leg raises)
Side Bend
Bent Knee Good Mornings

[Undecided09]

BICEPS:
Barbell Curl (wide grip) EZ Bar
Dumbbell Incline
Concentration Curl
Barbell Curl (close grip)
Burn to Failure

ABDOMINALS (abs cont every days):
Push Crunch (Barbell)
Abs Blaster (incline forward crunch)
Abs Blaster (side obloquies)
Abs Blaster (leg raises)
Side Bend
Bent Knee Good Mornings

Three things, one, way too much for Bi's....They are a small muscle group, 1-2 isolation movements, 8-10 sets total is enough...

secondly, Abs are a more a reflection of one's diet than one's training regimen, overtraining abs (if at all directly) can lead to a thicker waistline, something a good bber always tries to avoid.

Thirdly, I would do Legs very first thing in the week...THis day incorporates the most muscles of any in the week, as well as boosts natural test/GH levels better than any other lift, and finally, since it is so demanding you wanna be fresh off a nice couple days of rest before you take on this jungle!

9

[Kale]

I agree with Undecided. Bi's is way overkill, in fact I think four exercises is more than enough for one body part, and for Bi's and Tri's I think three is more than enough, remember they are pre exhausted by the time you get to them form the core exercises.
For example I did chest yesterday, I did flat bench press, incline bench press, incline flys and dipa. By the time I got to dips I was so fvcked I could hardly manage it. There is no way in hell I could have done six or even five exercises.

And as for all that ab work, fvck that, I dont do abs at all. They get nailed by most of the core exercises, but your choice I guess