Well this is my first post on AM,
I would appreciate some input and advice on my training split.
It is a 4 day split, mon/tues/thurs/fri, hitting the upper and lower body twice a week.
Feel free to give opinions regarding exercises/sets/volume etc.
Mon - Upper
Incline DB Press 4 sets
Pull Ups 4 sets
Side Laterals 2 sets
Preacher Curls 2 sets
Dips (with emphasise on triceps) 2 sets
Tues - Lower
Leg press 4 sets
Leg curl 3 sets
Leg extension 2 sets
Calf press (calf raises on leg press machine) 4 sets
Abs (In the form of crunches or leg raises) 3 sets
Hyperextensions 2 sets
Thurs - Upper
Chest press (machine) 4 sets
Rows 4 sets
DB Shoulder press 3 sets
Close Grip hammer chins 2 sets
Tricep puchdowns 2 sets
Fri - Lower
Same as tuesday but with 4 sets of leg curls and 3 of leg press instead.
All sets are performed until failure or until I cannot complete another rep with good form.
(4-8 on compunds and 6-10 on isolations)
Due to circumstances beyond my control I will not have access to equipment to be able to
perform squats and deadlifts etc. That is why my lower split days are pretty much the same
as I only have access to those exercises, although this will change in 4 weeks when I move.
I am 139.5 lbs at 18% bf. (skinny fat yes i know). I am still working out how I respond to
differant volume, frquency etc.
Anyways after a year of training with hardly any noteworthy results I decided to ask for advice.
Any constructive criticism is welcome. (As of now my diet is ok, I just have to add more calories)