pah68
:
Day 1: Chest, Triceps, Side Delts
Day 2: Legs, Biceps
Day 3: Rest or Cardio and Core
Day 4: Back, Biceps, Side Delts
Day 5: Triceps, Chest
Day 6: Legs, Biceps
Day 7: Rest or Cardio and Core
Day 8: Deadlift + upper back
Looks strange but given the different recovery times for some muscle groups, this works well.
Whiskey-Victor
:
I do a push/pull focusing on heavier compound movements first with isolation movements later in the workout. No longer than an hour per session. 4 sessions per week.
8 comments
Day 2: Legs, Biceps
Day 3: Rest or Cardio and Core
Day 4: Back, Biceps, Side Delts
Day 5: Triceps, Chest
Day 6: Legs, Biceps
Day 7: Rest or Cardio and Core
Day 8: Deadlift + upper back
Looks strange but given the different recovery times for some muscle groups, this works well.
Mon - Rest
Tue - Legs
Wed - Chest/back
Thu - Rest
Fri - Arms
Sat - Abs/deadlifts
You can switch these around however you want but I have these to work around my work schedule.