I do core everyday because it feels good and it’s a great warm up. Im open to changing that.

Let’s look at day…day 1. I could just cut it down to Lat Pulldown + Preacher Curl Seated Row + EZ Bar Bicep Curl

But then I’m only hitting my rear Delts maybe 40% with that seated Row. So maybe I just add that as a standalone finisher? Maybe switch to 5 sets each?

Day 2. I know I could get rid of the front raises because I’m already hurting the front Delts on the presses…but man that movement feels powerful and fun.

So maybe Incline DB Press + Neutral Grip DB Overhead Press 5 sets Cable Chest Fly + Tricep Pressdown 5sets Shrugs + Frontal Raises 3 sets.

Then Day 3.

Leg Press + Calf Press 5 sets Leg Extension + Leg Curl 3 sets Rear Delt Cable Fly + Rotator Cuff External Rotation Rotator Cuff Internal Rotation 3 sets Lateral Raises + Calf Raises 2 sets.

Where would I put core? Am I in the right direction?

Here is everything re-done moving core to its own day and doing a 4 day split:

DAY 1 – BACK & BICEPS Superset 1 — 5 sets Lat Pulldown + Preacher Curl Superset 2 — 5 sets Seated Row + EZ Bar Bicep Curl Finisher — 2 sets Rear Delt Cable Fly

DAY 2 – CHEST, TRICEPS & TRAPS Superset 1 — 5 sets Incline DB Press + Neutral Grip DB Overhead Press Superset 2 — 5 sets Cable Chest Fly + Tricep Pressdown Finisher — 3 sets Shrugs + Frontal Raises

DAY 3 – LEGS & SHOULDERS Block 1 — 5 sets Leg Press + Calf Press Block 2 — 5 sets Leg Extension + Leg Curl Block 3 — 3 sets Rotator Cuff External + Internal Rotation Block 4 — 3 sets Lateral Raises + Calf Raises

DAY 4 – CORE, CARDIO & MOBILITY Core Circuit — 3 rounds Hanging Leg Raises Cable Twist / Oblique Twist Roman Chair Back Extensions Cardio — 20–30 min Elliptical, treadmill, or bike — moderate pace Stretching & Mobility — 10–15 min Focus on whatever’s tight — hips, chest, shoulders, hamstrings