Review?.... Is this a good split?

[Michael (Dj)]

Okay i'v been learning more and more about training and such ( there are still some things that are baffling me )
But i got in touch with a really good personal trainer at my local gym and he's layed out some basic principles. So based off he's advice and things iv learned from you guys and other places online iv come up with my own 4 day split.......

All exercises 1 - 2 sets x 12 Warm-Up Reps, Plus 2 Heavy Sets x 8 - 10 Reps.

Day 1. Legs

Lying Leg Curl
Seated Leg Extension
Squat/ Leg Press/ Hack Squat
One Legged Press... (Deep, With Foot High)
Stiff Leg Dumbell Deadlift
Standing & Seated Calf Raises



Day 2. Back

Wide Chins
Lat Pulldowns Underhand To Front
Seated/ Bent over Cable Rows
Dumbell Bent Over Rows
Read Delts
Swiss Ball Hyper Extensions



Day 3. Chest, Biceps

Incline Dumbell Press
Flat Presses
Cable CrossOvers
Dips

Barbell Curls
Incline Seated Dumbell Curls
Standing Hammer Curls
Bent Over Concentration Curls

Barbell Deep Forward Lunges (3 x 20 Each Leg)
Standing Calf Raise (3 x 20 Reps)


Day 4. Shoulders, Triceps

Seated Dumbell Shoulder Press
Dumbell Upright Row
Side Lateral Raises (Arms Straight)
Dumbell Shrugs

Cable Push down
Close Grip Bench Press
Rope Extension
Bench Dips
Overhead Dumbell Extension


Days 2,3 & 4
Abs

Dip Station Crunches x 20 Each way
Side Crunch x 20 each side Repeat 3 times
Lower Crunches x 25 Repeat 3 times
Double crunches x 20 Repeat twice



30 Mins Cardio Work After Each Session!


This is my current 4 day split.... Can you have a look and see what you guys think please ?



My Current Diet

 

[Alleyezonme]

to much bicep isolation exercises, u dont need 4 exercises to hit ur bi's espcially if ur doing 3 sets per exercise, thats 16 sets just on ur biceps
As for legs, i personally think some of those exercises are kinda useless in the sense that if your squatting and deadlifting, why are you going to leg extensions, i mean i guess its a different way to hit your quads, but overall i think ur over training a little, you should focus more on compound movements
and the cardio after each session sounds like alot to, id be surprised if anyone tells you your doing ur not doin to much

 

[Michael (Dj)]

to much bicep isolation exercises, u dont need 4 exercises to hit ur bi's espcially if ur doing 3 sets per exercise, thats 16 sets just on ur biceps
As for legs, i personally think some of those exercises are kinda useless in the sense that if your squatting and deadlifting, why are you going to leg extensions, i mean i guess its a different way to hit your quads, but overall i think ur over training a little, you should focus more on compound movements
and the cardio after each session sounds like alot to, id be surprised if anyone tells you your doing ur not doin to much

Thanks for the advice... I'll see what i can play about with.