bodyparts
 

This is what I suggest



chest and tris : do tris first thet are the smaller muscle group and you do use them when doing chest by default. If you do them after doing chest they will be partly fatigued already.

back and bis: the same as above do bis first!

shoulders with traps

legs and calves

Also mix up you excercises. do not do the same excercises week after week you will get into a rut.

I would suggest if you are serious, you go to your local bookstore and pick up Arnold "DA MAN" Swarzeneggers Encyclopedia of Bodybulding. This will be your bible. ABSOLUTELY the best purchase I have ever made pertaining to training!

HOPE THIS HELPED!

I would change the front raise for lateral raises on the shoulders. The presses should do adequate damage to the front delts (not really damage, but, work them good enuff). Can't neglect the side delts.

No need to do the leg curls after the squats and lunges. They should work the hams good enough.

Toe raises are overrated. Do standing raises and seated raises for calves.

No Deadlifts for the back? Or legs? I don't care what people think what muscles they are good for, but deads are a great core workout.

Is there a need to do four days in a row? Figuring you are doing cardio on at least two of the days of non-lifitng, think about taking a day off in the middle.

Dr.X, good job helping him out.

BradG, couldn't agree more with lateral raises and deadlifts.

FYI->I think deadlifts are the best trap movement there is. I used to do 4 sets of power shrugs with 400+. Since I started just doing rack-deadlifts, and any other deads my traps are standing at attention. I never seen a man doing 405x10 deadlifts with small traps. But, I have seen tiny kids half shrugging 225 x 15 thinking their huge. :D

Thanks fellahs,
Yeah deadlifts are on the cards I just want to build slowly the low back muscles on the hyperext macine cos of herneated discs.

I'm also breaking up the 4 days so yes I will be doing cardio say on a wednesday and giving myself a day off in the week

Also brad G
ur spot on on the leg curls
I just came back from the gym after doing legs and pretty much couldnt do any legcurls with real form after squats and lunges.

I thought lunges were for sissys.... boy was I wrong.(Maybe I am a sissy still lol)