How does this routine look?

[Obselite]

I have a friend who has been lifting for the last 7-8 years and I asked him to help me design a good workout. I told him I was not concerned with how "difficult" the workout is...I just want something that will be effective and safe. For reference, I have about 70-90 minutes to dedicate to working out, each day. I work out alone, generally, to save time.

The current workout is four days a week, with cardio on off days (usually about 40 minutes worth, sometimes more or less). Workouts are on M, T, R, F and are set out as follows:

M:
Barbell bench (4 sets)
Dumbbell incline bench (3 sets)
Chest flies (3 sets)
Dips (3 sets to failure)
Skull crushers (3 sets)
Cable pushdowns (3 sets)
Abs: Hanging leg raise (4 sets), Crunches (4 sets)

T:
Deadlifts (3 sets)
Bent over rows (3 sets)
T-bar (3 sets)
Hyperextensions (3 sets)
Straight bar curl (4 sets)
Dumbbell incline curl (3 sets)
Concentration curl (3 sets)
Abs: Lying leg raise superset (3 sets)

R:
Squat (4 sets)
Leg ext. (3 sets)
Leg curl (3 sets)
Calf raise (4 sets)
Abs: Plate transfer (4 sets), Decline situps (4 sets)

F:
Dumbbell military press (4 sets)
Lateral raise (3 sets)
Front raise (3 sets)
Upright rows (3 sets)
Abs: Dip leg raise (4 sets) and Cross leg ups (4 sets) superset

Most sets are composed or 10 reps...some decrease from 12-6 or 15-10.

What do you guys think?

[PC650]

if never like back/biceps and chest/triceps day. too much on the biceps and triceps for the day. thats all i really think is wrong with it imo

[Obselite]

If you're talking about Tuesday...I agree.
I have been having trouble completing the full workout on that day because my biceps get too sore.

Any suggestions?

[stack_it]

I do bi's with back and tri's with chest but I also have a bi/tri day on Friday. I do a five day routine

Sun
Mon
Tue
Thu
Fri

[Obselite]

what's your split of the workouts?
i mean, what muscles do you focus on each day?

I wouldn't mind 5 days...just need to spread things out better than right now so I am not so down on power

[MotoLifter]

how high is your intensity? that seems like alot of volume to me but it also depends on what goals your looking for.

for me, i noticed a significant improvement with lower volume and higher intensity. as opposed to the reversed. but again thats just me.

Moto