Critique my upper body/lower body split

[Jak3d]

I've always done bro splits on gear but the last year I've been fine tuning my upper/lower split. It's not a true upper lower split because I only have one leg day. I'm natural right now so I'm not sure how this will work when I start my cycle.

I'm not a power lifter so all my reps start at a weight that I can do 12 reps and I raise the weight every set till my last set is 6 reps.

Day 1
Flat bench 4 sets (alternate dumbell and barbell weekly)
Incline barbell bench 3 sets
Decline barbell bench 3 sets
Fly machine 4 sets
Weighted/unweighted pullups 4 sets
Underhand lat pulldowns 3 sets
Cable rows 3 sets
15 stairmaster hiit

Day 2
Squats 4 sets
Leg press 4 sets
Calf raises 4 sets
Hamstring single leg raise I can't Remeber the name of the machine 4 sets
Glute kickback machine 4 sets
Various Ab sets

Day 3
Barbell/dumbell shrugs 4 sets
Barbell standing military press 3 sets
Cable laterals raises 3 sets
Barbell front raises 3 sets
Cable face pulls 3 sets
Close grip barbell bench 4 sets
Cable tricep extensions 3sets
Hammer dumbell curls 3sets
Superset barbell curls and preacher curls for reps 4 total sets burnout
15 min stair master hiit

Day 4
Deadlift 5 sets 5 reps last set is 225 burnout touch and go.
T bar row 3 sets
Dumbell 45 degree bent over row 3 sets
Cable straight arm pulldown 3 sets
Cable crossover high, middle, low 3 sets each
Pushups till failure 1 set
15min stairmaster hiit

I like alot of volume as you can tell haha. Any feed back and alternative excersises to change things up will be great to hear.

 

[Ackmud]

how many rest days and where do they fall? if no rest days then you're doing back 2 days in a row.

personally I'd move the flyes a bit earlier in the chest workout, even if it's 2nd last exercise so that you do some presses with a pre-exhaustion, otherwise triceps could be doing more work that ideal on your chest workout.

leg volume (quads hams and calves) seems relatively low compared to other body parts. Also if you're just doing one calf press exercise you can't be working both parts of your calves - best to do seated + variation of standing or a calf sled etc

on day 3 I wouldn't do traps before shoulder press unless your traps are particularly lagging and it was intentional. otherwise you're pre exhausting your traps which will then face more brunt than needed during your delt workout (sorta like if one was to do triceps then chest right after).

I noticed front delt raises but no rear delt exercise? front delts get worked on during chest, close grip bench press and shoulder press so you usually don't need to isolate them further or at least not as important as isolating rear delts, maybe do both or swap front with rear laterals?

 

[Ackmud]

^ never mind the rear delt point I just noticed u have a rear delt exercise on back day

 

[Jak3d]

how many rest days and where do they fall? if no rest days then you're doing back 2 days in a row.

personally I'd move the flyes a bit earlier in the chest workout, even if it's 2nd last exercise so that you do some presses with a pre-exhaustion, otherwise triceps could be doing more work that ideal on your chest workout.

leg volume (quads hams and calves) seems relatively low compared to other body parts. Also if you're just doing one calf press exercise you can't be working both parts of your calves - best to do seated + variation of standing or a calf sled etc

on day 3 I wouldn't do traps before shoulder press unless your traps are particularly lagging and it was intentional. otherwise you're pre exhausting your traps which will then face more brunt than needed during your delt workout (sorta like if one was to do triceps then chest right after).

I noticed front delt raises but no rear delt exercise? front delts get worked on during chest, close grip bench press and shoulder press so you usually don't need to isolate them further or at least not as important as isolating rear delts, maybe do both or swap front with rear laterals?

It's four days in a row. I work my forty five hours in three days so I don't have a choice. My workouts are kind of a cluster fuck but I've been doing it this way for over a year and I recover well. Rear delts are on my shoulder/arm day I forgot to add it in. My calves are pretty awesome so I neglect them lol and I hate leg day but I do it because I have to. I do full stop dead lifts so I kinda get two leg days in.

My shoulders are terrible I'm dealing with a left rotor cuff and d I my right one got fixed last year but it's still weak. I do rotor cuff rotations on leg day lol. That's a good idea with the chest flies I was thinking about putting them first. Ya I've been getting some pain with the front raises so I'll probaly take them out.