4 Day Split :
Monday (Chest & Triceps)
Barbell bench press (8x10)
Dumbbell bench press (8x10)
Incline landmine press on knees (5x10)
Plate squeeze (3 sets)
Push ups till failure
Dips (5x6)
Dumbbell skull crushers (5x10)
V bar pushdowns (5x10)
Wednesday (Quads & Calves)
Squats (5x10)
Sissy squats (5x10)
Leg press (5x10)
Calf raise machine (5x12)
Calf raises with dumbbells (5x12)
Friday (Chest & Shoulders)
Barbell bench press (8x10)
Dumbbell incline press (5x10)
Incline landmine press on knees (5x10
Plate squeeze (3 sets)
Push ups till failure
Dumbbell Press (5x10)
Lateral raises (5x10)
Rear Delt seated rows (wide grip)
Hip huggers
Saturday (Back & Biceps)
Pull ups (5x8)
Deadlifts (5x10)
Lat pulldowns (5x10)
Row machine medium grip (5x10)
Ez bar curls (5x10)
Sliced curls (athlean x video)
Dumbbell curls (5x10)
5 Day Split :
Same as 4 day split but Back and Shoulders on Tuesday.
The reason i'm asking which one is better because i'm afraid the 5 day split will be too much
and might not give me enough time to recover. What do you guys think?
My lacking muscles are my upper chest and shoulders so I want to get in more chest especially upper chest.
After every workout I will also be doing exercises to strengthen the rotator cuff and also an ab circuit.