How is this Workout Routine

Just at a quick glance it looks good overall. One thing though....why do abs 4 days a week? Abs are no different than any other muscle in the body and 4 days a week is overdoing it. I'd say 2 days a week.

can I do the abs three days a week...monday, wednesday, friday?

I'm not sure what you mean by 'twists' , but if they mean just twisting from side to side with no resistance, then your program lacks enough stimulation of the rotary muscles of the torso .

How can I change up this workout routine after the 4 weeks is up? Should I do lifts very similar to the previous ones or...what..?

Abs and calves recover quicker than other muscles and can be worked 3 times a week comfortabley.

please provide proof of above statement.

phillyfan,

Can I do abs on Monday, Wednesday, Friday?

How can I change this after four weeks? Should I also change the running portion?

If you have been doing abs 4 times a week and it hasnt been bothering you (which is shouldnt), then I would stick with it or even do them 5 days a week.

I would try to increase the running a little once those sprints get easy

i left out the long distance running...i usually do about a mile or two every other day...but the sprints get pretty challenging actually, doing them has really made a difference in my 40 yd and 30 times. My 40 used to be 4.8-4.9, now I run it in the 4.5-4.6 range. And now I run the 30 in atleast 3.9

Kerry,

What do you think about this workout routine? Is it good? Is it bad? Why?

1Bslugger20 ,
Right off the top of my head , I would do a couple of things different . First of all , I would need to change the rep scheme . Normally the first lifting day for a certain body part is going to be your heavy day , such as Monday or Tuesday . So the rep scheme would be alright for the first workout of the week , but I would increase the reps for the second workout for that bodypart . The next day that you work that bodypart I would increase the rep scheme . This should be more of a recovery day . You can also add some vaiety to the workout by doing different exercises that still target the same bodypart that you are working . I would also change the leg day up . Make sure that you are hitting double and single leg activities to keep good balance . I would also add a medicine ball drill or two for rotational purposes . But please remember that these are just my thoughts and there are MANY ways to try to get the same result . Find out what works for you and stay consistent with it ,
Best Wishes ,
Kerry