Alright, just joined the board so I'll be linking this, and my diet to my new member post shortly... Would classify myself as maybe an intermediate lifter, with some nagging questions. As of today I weigh 185 lbs, at an estimated 18-20% bf, my goal is to get down sub 15%. That said how does this 4-day split look? I plan on hitting cardio every morning on an empty stomach. Also, I always hear that skulls are THE workout for tris, however they kill my elbows so I never really do them...could it be a form issue, or is there something I can sub for them. I'd really like to bring them up so I'm willing to go light for my elbows sake, but I'm curious if that'll defeat the purpose.

Monday
Chest/Biceps

Bench 3X
Flies 3X
Incline 3X
Cable Crossover 4X

BB Curl 4X
Hammer Curl 3X
Concentration Curl 2X


Tuesday
Back/Forearms

Lat Pulls 4X
Seated Rows 3X
Deadlifts 4X

Forearm Curls 3X
Forearm Reverse Curls 3X


Wednesday
Off


Thursday
Shoulders/Triceps/Traps

DB Press 4X
Lat Raise 3X
Front Raise 3X

SkullCrushers 3X
Pushdowns 3X
Dips 3X

DB Shrugs


Friday
Legs

Sqauts 3X
Leg Curls 3X
Leg Extensions 3X
Leg Press 2X
Calf Raises 3X


Saturday/Sunday
Cardio