FINCH'S DORM ROOM

Recently when I've finished in the gym I can bearly keep myself up - I have that little energy. At first I thought it was me pushing myself hard, like I always do, but this felt different. Turns out I have some kind of cold that is sapping my energy and making me feel tired all the time. Even though I've just taken a week out from the gym to rest my joints/recover, I think it's best to get over this cold before carrying on.

I'm going to take this opportunity to change my 4-day split around to keep things fresh and perhaps make better gains. The main issue I have right now is a pain in my knees which I think happened when I started squating heavy on the smith machine (if only my gym at a sqaut rack). I've never really focused on my legs but I feel extremely motivated right now, sadly though I can't train them untill my knees have healed.

Anyway, hopefully after a little bit more rest I will be good to train every body part without any hinderences. This is the 4-day split I plan to do for the next 4 months:

Tuesday : Chest/Triceps
Flat Barbell Bench Press
Incline Dumbbell Bench Press
-Dumbbell Flies

Cable Push Down
Weight Dips
-Skullcruchers

Thursday : Legs/Abs
Smith Squat
Stiff Leg Deadlift
-Leg Press
Smith Calf Raise
-Calf Press

Weighted Ab Machine
Side Bends
-Cable Twists
-Crunches

Saturday : Back/Biceps
Barbell Rows
Seated Cable Rows
Wide-Grip Pullups
-Reverse Flies
-Reverse Crunches

Barbell Curls
Seated Dumbell Curls
-Concentration Curls

Sunday : Shoulders/Traps
Seated Dumbbell Shoulder Press
Seated Smith Shoulder Press
-Seated Dumbbell Lateral Raises
-Front Lateral Raises

Smith Shrug
-Seated Dumbbell Shrug

The first 2 exercises for each muscle group are the big movements that will generally be done heavy in the 8-10 rep range. The dashed exercises are to be done in the 12-15 range witha moderate weight.

If anyone has any suggestions drop me a message. I'm not 100% set on this yet.