atm im working out 4 days a week 2 on 1 off 2 on with a 3day split
doing 1 muscle group twice a week and it alternates.
(work whole body 3 day split and on 4th day choose a muscle group to do twice a week)
#1Shoulders/Arms
dumbbell overhead presses
lateral raises
barbell curls
Skullcrushers
cable bicep curls
push downs for triceps
#2LEGS
squats
leg extensions
leg curls
calve press (using leg press machine)
#3 OFF
#4Chest/back
bench press
pec deck or cable flys
dumbbell rows
lat pull downs
#5 choose legs, or arms
but this week my legs hurt from last weeks squats so i thought i should do something else.
i ended up squatting though :*( but was curious if ok to work similar muscles next day.
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