i always try to group musle groups so you can train a group more often.

Day 1, chest and triceps.
Day 2, Back and biceps.
Day 3, Legs and shoulders and forearms.
Day 4 Ab's and cardio.

All equaling 1.5 hours.


What i did notice from your weights lifted is that they vary a lot from what i do but in other ways.

Abductor, adductor and leg extensions are more than what the machines go up to in my gym, i get up to about 40kg.

But with the leg press i do about 200kg and i do free standing squats at about 110kg.

What gym do you go to?

chris