Really need some advice on my workout plan.

[xdrp]

Alright so I can only lift monday, tuesday, wednesday, thursday... and then I have to work friday, saturday, sunday. I work 12 hour shifts so I can't lift on those days. This really leaves me frustrated because I'm trying to cram everything into 4 days in a row. Anyway here's what I've come up with so far, I'd really appreciate any advice!

Monday: Chest/Shoulders
Incline DB Press
Flat DB Press
Weighted Dips
Incline Cable Fly
Flat DB Fly
DB Shoulder Press
Upright Row
DB Lateral Raiase

Tuesday: Back
Pullups
Cable Rows
Underhand Lat Pulldown
DB Row
Lat Pullover
Rear Delt Fly
DB Shrugs

Wednesday: Legs/Abs
Squats
Calf Raises
Leg Curls
Seated Calf Raises
Leg Extensions
Leg Press
Machine Crunch
Leg Raises
Cable Crunch

Thursday: Arms
Close Grip Bench
Cable Pushdown
Reverse Grip Overhead Cable Ext
DB Kickbacks
Preacher Curls
Cable Curls
Hammer Curls
Zottman Curls

Please let me know what you think! Thank you!​

 

[xdrp]

I'm a little worried about doing Shrugs then Squats the next day haha, but it's hard to fit everything into 4 consecutive days like this.

Edit: I was going to add Back Extentions to the back day, but I also don't think that would be so good to do the day before squats... So I'm not sure what to do.​

 

[Trevorisking]

Split up chest and shoulders, add in arm exercises during chest or back day. Chest and tri, back and bi, legs, shoulders

 

[Evan Tipps]

I do
Chest/tris
legs
shoulders
back/bis
Compound lifts branched into some iso. Higher rep range
You need to add in deadlifts/overhead presses.
You need to stop doing so much biceps/triceps.
Take out some of the useless shit on legs and add in straight leg deadlifts.
id take out the flys on chest they will most likely just fuck up your shoulders.

 

[Anthony1980]

I have the same issue. Mon-thurs. I do
Chest/shoulder
Back
Legs
Arms

It worked out well the past 2 weeks ago im going to keep it up and see what happens.

Sent from my DROID X2 using EliteFitness