Hi, I was wondering if someone could offer some advice on my training splits, and if- and if so, when- I should do cardio. My goal is to lose some bf (I am 5’8, 177, ~ 15% bf), and gain muscle. Also, my main issue is that my arms are lagging behind my back/chest development, and my shoulders are not strong.
Monday: Back/Biceps
3x10 chins
3x 10 horizontal cable row
3x10 horizontal row machine
3x10 barbell curls
3x10 hammer curls
Tuesday: Chest/Triceps
3x6 bench press
3x10 incline
3x20 dips
4x10 tricep pushdowns
Wednesday: Shoulders/Abs
3x10 shoulder press
2x10 front raise alternating with
2x10 lateral raise
3x10 shrugs alternating with
3x10 shoulder press (machine)
3x10 clean and press (not of the floor)
abs
Thursday: off
Friday: Legs
3x10 squats
3x10 leg press
4x10 calf raises
3x10 hamstring curls
advice would be very welcome