well finaly some one that can train four times a week with out a problem. i do a four day split for a while as well. my four day is about development. here is how my split works. day one:chest, tris, front delts. day two: light on the lats, biceps, rear delts, traps, terus, rhomboids. day three rest day four: chest again no isolation for front delts becouse the benching hits em good enough, tris again. day five: biceps, traps, lats, rhomboids, terus. this split has been working great for me. all this is done with moderate weight, 3 sets 6-8 reps. i have picked up a lot of definition in my arms chest and back doing this. also a little bit of size.