critique this workout plan, please!

[nabiller]

im just trying to lose some BF, and gain a bit of muscle. ive got my diet in check, so just concentrate on this lifting schedule...

day1- chest/stoumache
flat bench dumbells or flat bench
incline bench/ or incline dumbells
machine fly
pushups to failure

day2- back/shoudlers
pullups or pulldowns
seated rows
bent over rows
shoulder press
lateral raises
(dont know whats called, but narrow grips on a bench bar, and pull with palms facing to back, pull up to chin)
shrugs
bent over lateral raises

day3- arms
widegrip curl
ez-curl inside grip curls
hammer curls
concentration curl
dips or machien tricep press
cable tricep press down
one arm reverse cable pulldowns
machine dips or dips on a bench..

day 4- legs
squats
leg press
leg extension
leg curl (hams)
standing calf raises
seated calf raises


then i repeat that scheduel to work out every day... on the first set of 4 days ill do 5x5 heavy weights, on the next set of 4 days ill do 3x15 lighter weights... is this a good workout in anyones opinion? what exesizes do i definitly need to add?

 

[nabiller]

bump

 

[hornedfrogs07]

You definitely need to add deadlifts, but other than that, the program looks ok to me. I wouldn't really do arms the day after back (skip ~36-48 hours between workouts), since you are gonna get a good degree of bicep stimulation during your pulling movements. I might do something like day 1: chest, day 2: back, day 3:legs, day 4: arms, and then a minimum of 2 days before repeating, just so your arms (more specifically triceps) have time to recover before getting worked again with chest.

 

[pipes]

Try this split
Mon Chest+biceps+abs
Tue: Legs
Wed: Rest
Thur: Shoulders+triceps+abs
Fri: Back+Traps
Sat+Sun: Rest

 

[nabiller]

ya its a little wierd trying to get it so i dont overlap anything... and now that i look at it, maybe thats the reason im getting shitty pumps after i work my bi's... but i feel like im wokring them good, then like 30 minutes after i leave the gym only my tri's feel like i got a workout.

also, what exersizes is there for traps besides shrugs? what is a power shrug that ive heard about? any more that are good?