As above and also I'd add that there's a good oppertunity here to get both variety and unilateral movements into your training (esp on legs where it is important). I would decrease the number of movements for legs and work on quality.
(You don't have to but may also want to slip in an isolation movement (lat rasies, the few biceps curls etc) you could get away with this I or even a prehab type movement for the shoulders [rotator cuff work, rows to chin etc] in the upper workouts and certianly include a shoulder movement even if current development means you don't need it.)
Monday (upper) Flat bench
Incline bench
Pull ups
Bent over rows
Extra movement maybe?
Tuesday(lower) Squats
(
Split squat/lunges here if you want more volume on legs)
Leg press
SLDL
lunges Other (with function in mind): barbell hip thrust/single leg Rom. deadlift/toe raises and calves super-set whatever is a weakness.
Thursday(upper) Chins
Low pulley one armed rows
Flat bench Overhead press (barbell, dumbbell - either is fine but use full range of motion)
Dips
Extra movement? Friday(lower) Front squat Deadlift Leg press Barbell lunge or step ups (do earlier as it's a harder movement to control)
SLDL
Lunge if you can still walk by now yo might not be training hard enough!Do say,
calves raises instead
With these sessions try and do different movements each for each of the two upper and two lower sessions, this will help recovery.
<message edited by drewsky on 11 November 2009 11:44>