Critique my routine please

[thedalaidrama]

Hi guys. I've been at the gym for many years, but in the last months, because of quarantine, I gained some extra kilos I shouldn't...so now, I'm back to the gym in full force, and hopefully to put down some kg and gain some muscle. Can you criticize my plan? Thank you

Day 1
SHOULDERS - 4x10,10,15,15
Superset 1
Seated shoulder rear felt fly
Seated dumbbell lateral raise
Front Raise (with weight plate)

Superset 2
Shoulder Press (back head)
Shoulder Press (front head)

Exercise 3
Shoulder front raise (palms up,side,down)
Cardio 30/40min

TRICEPS - 4x10,10,15,15
Superset 1
One arm tricep pulldown
Pushdown triceps

Superset 2
Lying triceps barbell extension
Dumbbell kickback
Cardio 30/40min

DAY 2
CHEST - 4x10,10,15,15
Superset 1
Bench Press
Decline Push ups

Superset 2
Chest Press
Dumbbell pullover

Superset 3
Incline dumbbell press
Dumbbell flies
Cardio 30/40min

BICEPS - 4x10,10,15,15
Superset 1
Seated dumbbell concentration curls
Z Bar curls

Superset 2
Hammer curl (incline bench)
One arm overhead cable curl
Cardio 30/40min

DAY 3
BACK - 4x10,10,15,15
Superset 1
Bent over barbell row
Stiff arm pull down

Superset 2
Seated Cable Row/Machine Row
Lat Pull Downs

Superset 3
Dumbbell rows
V Bar Pull Down/Pull downs

ABS
Superset 1
Declined Abs
Dumbbell side bend

Superset 2
Abs machine
Abs machine side bend

Day 4
LEGS - 4x10,10,15,15
Superset 1
Leg Press
Lex extensions

Superset 2
Hack squats machine
Leg curls

Superset 3 - 4x20
Calf raises sitting
Calf raises standing

[air2fakie]

For dropping some kg while eating at a cal deficit, sure. For gaining muscle, not really.

[TolerantLactose]

That is horribly unbalanced.

[jaxqen]

You are doing a 4 day split, training a muscle group once a week.

Criticize?
- well, it's just not optimal working a muscle only once a week
- I don't understand that fetish for supersetting the same muscle group many times
- I assume chest day comes right after deltoid day, not a great idea, imo, especially if you are doing front delt work on day 1
- the order of the exercises

Will you have success with it? Possible, yeah! Most jacked people at the gyms followed a split routine their entire life. Some even made progress with bad ones. But it's not optimal.