I've tried a lot of different combo's over the years, right now with my busy schedule I'm doing legs/abbs, chest/arms, then back/shoulders/abbs and just rotating on whatever days I can go, usually only three or four times a week. So I'm just curious how often do you guys train each body part and do you think this is enough?
Actually what you're doing is really good. If you did something like Monday: chest and arms; Wednesday legs and Friday back and shoulders it is a good program. If you can get that 4th workout in great.
There is a lot over overlap as you probably already know. Biceps and triceps gets hit hard on Monday and it gets hit hard on back/delt day. All the pulling on back day and any pressing for delts is hitting both bicep and tricep. Legs get hit hard on leg day and again on back day where I assume you do deadlifts or power cleans. So the legs get hit on back day. I could go on but hopefully you get the concept I'm trying to convey about over lap. The body works as a unit and not as individual body parts. Even once a week you are training body parts twice a week.
Since you're training everything once and sometimes rotationally twice a week I would train heavy with low sets. Not counting warms up if needed something like 2 sets per exercise maybe 3 max.
I use to train Monday: Chest and Back; Wednesday:legs and Friday: delts and arms with weekends off. I would use something like what's listed below. Warm ups were used as necessary. If I didn't need a warm up I wouldn't do it. Only work sets are are shown on the following chest and back routine.
Pull ups 2 x max
Seated V grip cable rows 2 x 12
Single dumbbell row off a bench 2 x 10
Reverse grip pulldowns 2 x 10
Bench 2 x 6 then 1 x 1
Incline bench 2 x 6
Flat flies 2 x 10
Weighted dips 2 x 10
Deadlift 2 x 4 then 1 x 1
Weighted back extensions 2 x 15
ab work.
Tuesday would be cardio then Wednesday would be legs and so on.
I would try to keep training days as listed but both life and your body doesn't work off of calender commitments. If I missed a training day I would just do it the day after. This training system was power bodybuilding. It increased strength and build.
Anyway these are my thoughts on your question you put out to the board.