Unless you are juicing, you will quickly overtrain on this planned program. IMO, you need to cut back on volume AND frequency.
30 sets is a lot for one workout. Perhaps you could drop back to 2 sets per exercise. The first set will be good and hard and the second set will be a maximal effort. The magic of “3s” (3 sets per exercise) is overrated. You can run a mile or sprint 100 yds, but you can’t sprint a mile.
Another plan is to do one all-out set per exercise (after a brief warm-up). You could alternate between one all-out set of 8-12 reps or 2 sets of 5-6 per exercise.
Three times per week is plenty for full-body routines and may have to be dropped back to 2/week after a while, IF you keep them true full-body workouts. Only a very few can keep up with 3/week full-body as time goes by andf their strength increases.
If you insist on the 4 times per week, I suggest you split the workout into two head-to-toe workouts. When I say head-to-toe, I mean you will incorporate upper and lower body exercises in each workout, but not ALL muscles will be represented.
ADD: Traps or Forearms exercise
ADD: Rear Delts and/or Rotary Cuff work
Rotate your exercises with new ones every 3-4 weeks. You can also rotate the order for different effects(legs first, bench and dips in rapid succession, etc.).
In time, you will want to bring in the Squats and Deads — unless you have an injury issue, there’s no way around them.
-Bench Press: Inclines, Flyes, DBs, Pec Deck
-Rows: One-Arm, T-Bar, Pulley, Hammer
-Leg Curl: Stiff-Leg Deadlifts, Duck Squats
-Dips: Triceps Extensions, Close-Grip Bench, Pushdowns
-Calf Raises: Seated, Donkeys,
-Lat Pulldown: Chins, Hammer High Rows, Pullovers (esp. machine POs)
-Bicep Curl: DBs, Preacher, Cable, Hammer
-Leg Press: SQUATS, Hack Squats, Front Squats, Leg Extensions
-Military Press: DB Press, Lateral Raises, Upright Rows, Behind-the-Neck
-Sit Ups: Crunches, Leg Raises, Rotary Torso
DON’T FORGET: Shrugs, Wrist Curls, Rear Delt Raises, Reverse Pec Deck (R. Delt, Traps, Mid-Back), “L” Raises[/quote]
He would be working every muscle group using your routine 4 days per week. Here is an example of 2 different full body routines using different exercise each workout. As this is for a 3 day per week program each workout is a full body workout.
Pull Up/pull Down
Also alternate sets reps such as 10x3, 5x5,etc. You could get away doing the first 3 exercises only.