Re: Please critique my workout
Being able to train 4 times a week is good and opens up far better options for you.
Although destroying each muscle once a week with loads of reps can and does work, modern science and anecdotal evidence shows that more frequency is more optimal.
With increase in frequency there must be a decrease in session volume. However because you have increased frequency the total weekly volume can work out more.
Imagine working your chest once a week as you currently do. You're stimulating your chest 52 times a year. Now imagine training chest twice a week. Providing rest, recovery and diet is correct you are doubling your opportunity of growing that muscle.
Look up upper/lower splits. Lyle McDonald has a very popular routine called the generic bulking routine but there are plenty of cookie cutter routines.
You can also do Push /pull.
Loads of opportunities to increase frequency. Once you have your mind wrapped around 'stimulate don't annihilate' then you can start building routines that fit you perfectly.
As a rule, a total weekly volume of around 120 reps for larger muscles are plenty and 60 for smaller presuming you are not on drugs.
Split between 2 sessions a week gives you plenty of opportunity to stimulate.
Sessions don't have to be identical. First chest session could be lower reps and second could be higher reps etc etc.
Commonly movements in each session will differ for reps so using chest again, the first exercise might be flat bb press 3x6-8 and your second might be incline db press 3 sets of 10-12 etc.
Making your own routine to fit around your work/family life is great but only when you develop enough understanding.
Also if you are natural and not on PEDs then you are eating too much protein.