This is the same as a thread i started off with 8 months ago. I have returned to the sport after a 10 year lay off
But these guys have put me back on track. Still trying to loose some body fat but im getting their...
You are close to if not allready overtraining in my view, 4 days a week is ok but you are better off with 3 days and stick to heavy basic movements to get you on the right track.
my training
MONDAY.............................chest/shoulder/triceps
WEDNESDAY........................abs/legs
FRIDAY................................back/biceps
This works very well for me