The abs don't need a day to themselves.
Why are you doing close and wide stance squats?
I'd rather see a close (olympic) stance and follow it up with a 1 legged leg press or bb step ups or some kind of uni-lateral leg work. You have to much quad emphasis and not enough ham work compared with quad work.
Instead of 2 flying movements, why not work with-
Flat bench:4X6, Incline db press:4X6, incline fly:4X8, dips:3X12
For your back, a heavy weighted back extension will be better than the supermans. You might also go with a verticle back movement-chins, pull ups, lat pulldowns, stiff arm cable pulldown.
I think on your arms, that you should lower the reps to the 8-12 max scheme. 14 reps is getting more into endurance work for the musculature. You could combine your arms and shoulders easily into one day. Use three movements for each of them. In fact, you could easily do a 5X8 setup and run a nice circuit or super set for them.
And yes,
HIIT is always worth it.
