Current Lifting Split

I've been getting awesome results with this routine:

Day 1 - Chest, Triceps, Abs
5 minutes cardio warmup
Flat Bench 4 x 6-8 plus warmup set
Incline Bench 4 x 6-8
Flies 4 x 6-8
Dips (lean forward) 2 x 12
Abs crunch machine 2 x 12
Knee lifts 2 x 12
Triceps pressdown or db kickbacks 4 x 6-8
Single-arm Triceps pulldown or overhead extensions 4 x 6-8
(optional) Regular push-up 1 set to fail
(optional) Triangle push-up 1 set to fail
15 minutes cardio plus 5 minutes cool down

Day 2 - Back, Biceps, Calves
5 minutes cardio warmup
Pull down 1 x 12 warmup
Pull-ups 2 x 8-10
Chin-ups 2 x 8-10
Seated cable rows or bent over bb rows 4 x 6-8
Pullovers (machine or db) 2 x 8-10
Reverse pec-deck 2 x 6-8
Standing calf raises 3 x 12
Seated calf raises 3 x 12
E-Z bar or db curls 4 x 6-10
Preacher or concentrated curls 4 x 6-8
Hammer curls 4 x 6-8 or 2 sets of 21's
(optional) Forearm curls 3 x 10
15 minutes cardio plus 5 minutes cool down

Day 3 - Shoulders, Traps, Abs
5 minutes cardio warmup
Rotator cuff internal rotation 2 x 12
Rotator cuff external rotation 2 x 12
Seated bb press or standing db press 4 x 8-10 plus warmup set
Lateral raise (machine or db) 3 x 8-10
Single arm Front raise 3 x 8-10
Bent over lateral raise 3 x 8-10
(optional) Machine shoulder press light weight 2 x 12
Abs crunch machine 2 x 12
Knee lifts 2 x 12
Neck extensions 1 x 10-12 from each direction
Shoulder shrugs (db or bb) 4 x 8-10
15 minutes cardio plus 5 minutes cool down

Day 4 - Legs and lower back
10 minutes cardio warmup
Squats or leg-press 4 x 6-8 plus warmup set
Good mornings or stiff leg deadlifts 4 x 6-8
Calf raise 4 x 6-8
Seated calf raise 4 x 6-8
Leg extension 4 x 6-8
Single leg curls 4 x 6-8
Back extension machine 3 x 10
5 minutes cardio cooldown

One day of rest is required and can be taken anytime during the week. The other two days can be used for an optional carido day, another rest day, or start the split over at Day 1.