Hey there everyone, I'm going to be trying to switch from a 3 a week training cycle to a four a week, here's my plan, let me know if there's anything i should be changing or anything you would recommend altering. I'm just a recreational lifter, i like to work out, not training for any contest, ect. For a reference, i usually switch up most of the exercises on a week by week basis, but i keep in similar last exercises for each muscle group;
Day 1: Back and Bicep
3 exercises for each, 3-4 sets
Last exercise: some kind of pull up (back), some kind of cable curl (bicep)
4 sets of abs (various) 15-30 reps each
Day 2: Legs (quads, hams)
3 exercises for each, 4-5 sets
Last exercise: machine leg press, leg curls
4 sets of abs (various) 15-30 reps each
Day 3: Chest and Tricep
3 exercises for each, 3-4 sets
Last exercise: some kind of crossovers, some kind of cable extension
4 sets of abs (various) 15-30 reps each
Day 4: Calves, Forearms
3 exercises for each, 3-4 sets
Last exercise: calve extension on leg extension machine, behind the back curls
4 sets of abs (various) 15-30 reps
I'm going to try and do this as soon as school starts in a week and a half or so. Let me know if there are any changes you advocate. thanks.