I've gained some muscle but still I look pathetic in my opinion, so I am thinking of going to the gym 4 days a week as opposed to three. If I do go 4 days, how should I spread out the muscle groups?
well, there is the classic 4 day split
monday : chest+biceps
benchpress(12-10-8-6) , incline dumbell press (12-10-8-6) fly's (3*12) pullovers (3*12)
barbell row (12-10-8) , seated dumbell curl (3*12) , scott/concentration curl (3*12)
tuesday : shoulders+traps
dumbell shoulder press (12-10-8-6) , side raise(3*12), reverse pecdeck (3*15), front raise (3*12)
barbell upright row (3*12) , dumbell shrugs (3*15)
wednesday : offday
thursday : back+triceps
lateral pulldown(12-10-8-6), machine row(12-10-8-6) , triangle/close gip pulldown (3*12), cable row (3*12), hyper extention (3*20)
close grip bench press (3*12), lying tryceps extention "skullcrushers" (12-10-8-6) , cable pulldown (3*12)
fryday : upper and lower leg
full squat (below parallell, dont be a pussy) 12-10-8-6) , decline leg press (12-10-8-6) , leg extention (3*12), leg curl (3*12)
standing calf raise (4*15) , seated calf raise (with bar if they dont have a machine for it) (3*15)
Classic and proven schedule. Dont skip legday, dont be that guy.