You need to combine some of this work, so you can have Wednesday as a rest day too.
For starters, let’s just look at Mon & Tue. You are doing as much volume for your chest as you are for all three parts of your legs! Does that seem right to you?
You also want to insert legs between some upper body work instead of legs followed by 4 days of upper body in a row.
In addition to 4 days of upper body in a row, all 4 of the upper-body days work your shoulder girdle to some extent. Let’s roll your delt wok into the chest and back.
[quote]Monday - Chest, Front & Side Delts
Bench Press 5x3
Incline or Decline DB Press 3x8
Pec Deck 3x12
Military Press 5x3
Upright Row or Side Raises 3x8[/quote]
Pullovers are way more a back exercise than a pec one. Yes there is some pec work in there, but the beauty of pullovers is a way to work the back without the biceps and forearms as weak links.
[quote]Tuesday - Legs
Leg Press 3x8
Leg Curls 3x8
Leg Extensions 3x12
Calf Raises 3x12[/quote]
Looks pretty good as is. One option is to possible do some stiff-leg deadlifts or good mornings in place of the leg curls from time to time — of course you would drop the DLs from your Back workout during this time.
[quote]Thursday - Back & Rear Delts
Pull-ups or Pulldowns 3 x 8-12
BB or Seated Rows 3 x 8-12
Reverse Flyes 3x12
A cool change is to do Pullovers and then immediately follow with a set of Pulldowns or Rows. Rest and repeat.
I dropped back on the shrugs since DLs hit the traps good too. If you ever move DLs into your leg workout, take that opportunity to do more sets of Shrugs. A few heavy sets followed by a light -rep-out set.
[quote]Friday - Arms
Barbell Curl 5x3
Close-Grip Bench 5x3
Preacher Curls 3x8
Decline Tris Extension 3x8
Incline Hammer Curls 3x12
Tricep Pressdowns 3x12[/quote]
IMO, two exercises each are plenty for your upper arm work. I like to avoid redundant emphasis in upper arms exercises. For example, both Preacher Curls and Incline Hammers emphasize the stretch position of the biceps and there’s no need to do both in the same workout. Decline Triceps and CG Bench both emphasize the stretch position of the triceps.
Here’s two alternate workouts:
BB Curl (narrow grip) 5x3 (Medial Emphasis,Outer)
Close-Grip Bench 5x3 (Stretch Emphasis)
Incline Hammer Curls 3x12 (Stretch Emphasis)
Tricep Pressdowns 3x12 (Contraction Emphasis)
Wrist Curls or Reverse Wrist Curls 3x8
Preacher Curls 3x8 (Stretch Emphasis)
Decline Tris Extension 3x8 (Stretch Emphasis)
BB Curl (wide grip) 5x3 (Medial Emphasis,Inner)
Bench Dips 5x3 (Contraction Emphasis)
Reverse Curls 3x10
As you see I added some forearm work to round things out.
All the workouts are pretty even in volume:
Mon - 19 sets
Tue - 17 sets
Thu - 19 sets
Fri - 19 sets
Best of Luck on your Goals!