I recently started going to the gym with some colleagues and have gotten hooked so I want to focus on progressing strength and developing my physique. After doing some research I think I've been doing a 'bro split':
- day 1: legs (squats ×5-6 sets, Bulgarian split squats x 3 sets, lunges x3 sets, single leg press x3 sets each leg no rest (or sometimes RDL but still working on my form)
- day 2: back and bis (pullups 3x wide 3x neurtral grip sets, dumbbell rows 4-5x sets, back extensions 4-5x sets, barbell curls 3x sets - sometimes I skip these because my bis are cooked from pullups)
- day 3: chest (2min pushups, bench 4-5x sets, incline dumbbell press 4-5x sets, sometimes finish with cable flies)
- day 4: shoulders (shoulder press 4-5 sets, lat raises + front raises 4-5x sets, face pulls 4-5 sets)
Then usually I rest until next week. I'm a skinny guy (62 kg) and not very strong (bench max around 40kg and squat max around 60 kg) and would ideally like to grow my lats, chest, shoulders more. At the end of the week I can really feel the fatigue in my arms and legs but not really anywhere else.
Should I be adding on more days to the routine? Ideally I would keep that split in my routine as its what I do with my coworkers and we like to workout together (they basically coach me).
Thanks in advance!