78kg, 1.86m, male, skinnyfat
I've recently started training more serious again (been working out twice a week for the past 6 months). Now I'm aiming for 4 times a week.
My goal is to reduce my fat percentage so my abs will show again (became skinny fat) while not losing any/much muscle.
The gym I'm currently going printed out a quite basic 3-split hypertrophy routine, since I was training 3 times a week then. Their philosophy is: "Gain muscle, up your metabolism, eat less calories than you burn."
- Day 1 (Mon): Chest, Triceps, bit of abs
- Day 2 (Tue): Back, Biceps, bit of abs
- Day 3 (Wed): Legs, Shoulders, bit of abs
I want to pick up the Thursday, Day 4. Now I'm asking myself if I should continue my current routine but not be bothered by the 7-day span, so if I would continue with the previous list:
- Day 4 (Thu): Chest, Triceps, bit of abs
- Day 5 (Mon): Back, Biceps, bit of abs
Or would a 2-split be better? Or f.e. 4th day cardio?
- Bench press
- Incline dumbell press
- Dumbell fly
- Fly (machine)
- Cable fly
- Triceps pushdown
- Rope pulldown
- Over the head pull
- Straight bar pulldown
- Machine row
- Cable row
- Biceps machine (preacher idea)
- Hammer curl
- Bar curl
- Leg press
- Hamstring curl
- Leg extensions
- Calves extension (not sure what the name is)
- Shoulder press
- Lateral raise
- Front raise
- Back fly
And the 'bit of abs' consists usually of some situps, leg raises and some rotation to hit the obliques.