Hi guys.
ive been training more or less exactly a year. started with full bodyworkouts 3 times a week for about 2months..then 3 day split...and tweaked it loads.... ive been doing a 5 day workout for the past 3 months, and REALLY enjoyed it.
However i need to take my workouts down to 4 days because i cant train on fridays anymore due to travelling to see the girlfriend. ive played with afew different 4 day workouts, and havent really liked them. so heres a new one, if you guys could have a look and tell me your thoughts to add/take away some exercises or swap around that would be wicked.

im bulking for about another 6weeks, then cutting, but will be on the same routine i think for cutting, maybe with a few changes.

4 sets of 4-6 (if can do 8 up weight)

Monday - Shoulders/Triceps
Behind Neck Military Press
Arnolds
Side Laterals
Bent Over Laterals
Close Grip Bench
Skull Crushers
Pushdowns

Tuesday - Back/Traps/Abs
Deadlifts
Rows
Pull Downs/Ups
Hyper extensions
Upright Rows
Shrugs
lying leg raises
Rope crunches

Wednesday - Legs
Squats
Leg Press
Leg Extensions
stiff leg deads
lying ham curls
45degree calf raise
seated calf raise

Thursday - Chest/Biceps/Abs
Incline Bench press
flat dumbbell bench
ss db flyes
Decline bench
dumbbell curls
hanging leg raises
Rope crunches

Well it's your routine. If it works for you, keep doing it. Personally, I have tried routines like what you just listed, when I first started lifting, and I couldn't keep up with it. My CNS, and body would just get run down, I'd overtrain, and get sick. More than that, I got to a point where I stopped seeing results in the weights I lifted, on the scale, and in the mirror. I recognized long work outs didn't work for me, so I made a change, and have reaped the benefits of shorter, focused, intense work outs.

But, everyone is different. Maybe your body responds well to high loads of work. I don't know you, your training history, or your goals. But you asked for a critique, and I'm giving it.

You said you used to do 3 days a week full body work outs. How did your body respond to that? Have you ever tried doing work outs that are quick, focused, & intense, involve more compound movements, & only last 25-30 minutes?

Once again, this goes back to not knowing your goals, or body. Maybe you have a body that needs to be beaten with 60+ minutes of work each time. I can't imagine going all out for 16 deltoid sets every week, I'd imagine some of those sets are less intense than others.

Monday -Back/Biceps
Deadlifts(You could be shrugging during this exercise)
Rows
Pull Downs/Ups
dumbbell curls

Tuesday - Shoulders/Triceps
Front Deltoid Press
Side Laterals
Bent Over Laterals
Skull Crushers
Pushdowns

Wednesday - Legs
Squats
Leg Press
stiff leg deads
Hyper extensions
45degree calf raise
seated calf raise

Thursday - Chest/Abs
Incline Bench press
flat dumbbell bench
Decline bench
hanging leg raises
Rope crunches

You're bulking, so I got rid of most of the isolation exercises. I also don't know if you need to do abs twice a week, but you should know what your body needs, and if it works twice a week keep going. I once trained calves 3 times a week, but I'm noticing gains from working them just once a week now.

I also switched it up so you have Upper Body/Lower Body/Upper/Lower. The way you had it, you're working your legs and back doing deadlifts, your hamstrings will get partial work from the hyperextensions (depending on your hip placement). Then you hit them again the next day with squats and SL-Deads. All in the 4-6 rep range, sounds like quite a load.

Please, don't base any or all your choices on just what I'm saying. I'm just giving a critique, feel free to ask questions, or completely ignore me, but don't blindy make changes to your routine without knowing why you're doing it. Everything needs to have a purpose, and you must know why you're doing everything.

good luck

excellent thanks buddy.

why no isolation exercises tho? im not too sure on the reasoning of that.

a shrug at the end of each deadlift is a BRILLIANT idea!
and moving the back and leg day apart is a great idea aswell..didnt really think of that.

He has a few isolation exercises in there:
dumbbell curls
Side Laterals
Bent Over Laterals
Skull Crushers
Pushdowns
Hyper extensions
45degree calf raise
seated calf raise
hanging leg raises
Rope crunches

Isolations are, to a degree, a waste of time. Compound lifts are where its at. They tax your body more, use more muscles, and allow you to workout faster. Less is more with bulking. You want more rest, and less working out. Shorter, harder workouts are the key. Also, secondary muscles (like biceps) tend to grow when primary muscles grow. So, bent-over rows and pullups will make them grow.

Isolation does have its place. When a muscle may be lagging, use isolation to help catch up. If you are going for a specifc gain, use isolation. Mike Meija, a CSCS, put this as a good rule of thumb: If your arms are under 15", you do not need to do any isolation. They will get there with compound movements.

I don't believe in that 100%, I like the idea of doing 3 or 4 compound lifts, then 1 isolation lift at the end for the secondary muscles that were worked. The back/bicep day is a perfect example. You already hit the biceps hard w/ rows and pullups, and the curls just finish them off. For triceps, its a similar situation. Bench Press and Dips hit them, skull crushers finish them off. Calves are hit w/ deadlifts, SLDLs, and squats, and then finished off w/ presses.

A shrug at the end of a deadlift is really good (and challenging). Make sure your shoulders are pulled back, though!

Edit: In the workout, I'd take out tricep pushdowns and put dips in their place. Then finish up w/ skull crushers. Dips are a great great exercise for the chest, traps, back, core, and tris.

cool...thanks for explaining that!... really useful and stuff i didnt really know.

basically my chest and shoulders are the ones that are lagging...and lagging badly!!
so you think i should add some isolation exercises next to the compounds on chest and shoulders?

my arms are 15.25inch now but they dont match my shoulders at all!...my chest has grown alittle recently but still pretty small...nothing compared to my back or legs or arms

thanks again

EDIT: i put back/biceps and chest/triceps on separate days as i never have enough energy to train biceps or triceps properly after doing the main back/chest...is that a good idea...or do u think i should try putting them together but only doing 1or2 exercise for bicep/tricep after doing the chest/back

EDIT: i put back/biceps and chest/triceps on separate days as i never have enough energy to train biceps or triceps properly after doing the main back/chest...is that a good idea...or do u think i should try putting them together but only doing 1or2 exercise for bicep/tricep after doing the chest/back

I don't have time to comment on all the exercises right now, but I just wanted to mention that I've been following the split you listed since the beginning of summer with excellent results!

I have to run, so I didn't get a chance to skim through the rest of the responses, but I've been told to never, ever do behind the head shoulder presses. It's far too easy to injure yourself.

cool...thanks for explaining that!... really useful and stuff i didnt really know.

basically my chest and shoulders are the ones that are lagging...and lagging badly!!
so you think i should add some isolation exercises next to the compounds on chest and shoulders?

my arms are 15.25inch now but they dont match my shoulders at all!...my chest has grown alittle recently but still pretty small...nothing compared to my back or legs or arms

thanks again

EDIT: i put back/biceps and chest/triceps on separate days as i never have enough energy to train biceps or triceps properly after doing the main back/chest...is that a good idea...or do u think i should try putting them together but only doing 1or2 exercise for bicep/tricep after doing the chest/back
Are using max weight when doing your exercises or dropping back?

Also, *if* you chest and shoulders are really lacking, make sure they are the first day in your workout. Workout the chest, then the shoulders or vice-versa. Make sure to balance out the chest w/ rows. Make sure your form is good, too. Bad form really hinders chest development.