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In general, it looks pretty good to me. Just for comparison, the main differences between your 4-day split and mine:

Chest: More incline than flat bench -- usually starting with incline.
...

I voted for both. I don't go heavy on cardio -- walking is all I do; but I'm sure I do more than enough of it -- three 20-minute stretches a day for a total of about 3.5 miles.

I went through...

Great -- thanks for letting us know.

General rule: Work bigger muscles first in the session; smaller ones second, since they will fatigue sooner.

Can't see what you're doing or not doing; but if there's a problem in focusing on your...

Don't know what the cause of your sore knees is. In any case, be sure, when you come back up from the squat, that you don't lock the knees. Ditto for exercises like leg press. You can come close,...

Bumpus, what you actually did was partial-quote me and then substitute 2 lines of your own at the end for what I originally wrote. I heartily second your recommendations for All Pro or Rippetoe or...

Actually, we can't tell, from the info you gave in your post, what your skill level is or how long you've been training. But if I were following your schedule, I'd make two changes:

- Thursday:...

Yes, a few random thoughts on the subject. Once you get beyond the beginner/re-starter stage, try some supersets of flyes and presses. Some trainers don't like this, but it works well for me --...

This grabbed my attention:

- Saturday: Legs, triceps.
- Sunday: Chest, shoulders.

Yikes! My trainers -- and the material I've read so far on the subject -- are strong on this point: Give the...

Possibly yes on both counts. Again, we can't see firsthand just what you're doing and/or not doing. But whenever you work the tri's, give them 2 days off before you involve them again -- e.g., in...

It could be a matter of proper lifting form, as the previous poster suggested -- I don't know -- can't see what you're doing and/or not doing. Better to get full ROM and good form with lighter...

Yes, my second trainer recommended this. I take a light set of dumbbells and do a warm-up set of shoulder raises before starting the chest routine.

One more link -- bear with me -- and a couple of the 1:1 suggestions you asked for. I started with full-body workouts -- much like the sample you see here:
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Do an on-site search for "exercises without weights" -- there are a fair number of pages. For starters, check out this one:

http://www.bodybuilding.com/fun/becker20.htm

No idea how long you've...

I, personally, don't like such a warm-up, and I won't do it; but I can't speak for you or the next guy. If I were doing your warm-up, though, I would reverse order -- 1) running; 2) pushups. Or is...

I agree with the recommended revised routine. One thing I'd like to add here -- your original lineup had:



Yes, definitely too much. I'm sure there are some guys who can handle it, but …? ...

This should be recognizable, but I'd re-do the schedule a bit to look like this:

MON - Chest.
TUE - Back, bi's, abs.

WED - OFF.

THU - Legs.
FRI - Shoulders tri's, abs.

I'd do more upper chest. You might try supersetting incline flyes and incline wide-grip BB presses. I have found this effective for gaining strength and width. Your mileage may vary, but it's...

Yes, 3x5 = 3 sets of 5 reps.

Use a weight that allows you to do 5 reps in good form. The last rep should be difficult. When it no longer is, then increase the weight.

For your safety, be sure...

It depends on the individual. For me, summer workouts were never a problem, even at beginner stage. But then I tolerate heat better than a lot of my friends and neighbors do.

I'm in...