Rookie looking for critique on 4 day split

[NJones]

Im 22 and have been lifting since i was around 16 mainly for sports training. Lately i have been getting serious about diet and lifting. I 6' 3", 210 lbs and around 20% BF. My split looks like this:

mon- chest,tri
BB bench press- 4x6,8,10,10
incline BB bench- 3x 8,10,10
decline BB bench- 3x 8,10,10
cable flies- 3x10
skull crushers- 3x 8,10,10
split rope extension- 3x10
rev grip, sing arm ext.- 2x10(each arm)
overhead split rope ext.-2x10
straight bar ext.- 2x10

tues- bi, back
straight bar curls- 4x6,8,10,10
DB curls- 3x 8,10,10
rev curl bar curls- 3x10,10,10
machine curls-2x10
row-3x8,10,10
lat pulldown- 3x8,10,10
wide grip row- 3x 8,10,10
BB schruggs- 4x10

wed-off
may do light cardio and an ab workout

thurs- shoulders, legs
DB military press- 4x 8,8,10,10
side raises(may not be exact name but common med deltoid move) 3x10
front raises- 3x10
various rot cuff exercises on machine- 3x10
sled- 4x 6,8,10,10
deadlift- 3x 6,8,10
calves- toe raise on sled- 4x15

fri-sun- off
30 min cardio and ab workout fri.

Theres my split i would appreciate any feedback because like i said im just starting to get serious. my goal is to bulk right and gain as much strength as i can while trying to avoid gaining fat. I try to stay around 12 sets per week per muscle. Can I do more? i was doing chest and triceps twice a week but was told it was too much. I just want to get the best results i can out of every workout. thanks for any input.

[Times Roman]

You certainly like your bench and curls, but not so much on your lower half or abs? As a rule of thumb, I like to spend 50% of my efforts on lower body, and 50% on upper body, with abs evenly split between them 2x a week.

IMHO, you are over training on the bench and curls, and under training your legs. Again, just my humble opinion, I would redistribut the workload somewhat to challange some of your largest muscles (legs).

[graeme87]

12 sets is fine for large muscles but a bit much for smaller msucles, 4-8 sets for biceps etc I'd say.


You're doing 12 sets for triceps, they are also a small muscle so less sets there especially since they get a lot of work on the bench.

Work your biceps after your back not before and again remember the back movemets are working the biceps so not a lot of sets needed for biceps.

[graeme87]

Get a lot more work on your legs, they are a huge muscle group and the only one that could take 12 or more sets and yet your are giving them a least amount of work, get some squats in there.

Personally I feel beatdown after a hard leg workout so wouldn't be up for trainign shoulders after them so would consider doing shoulders on a day of thier won (several days rest between shoulder and your bench day)