Rest And Training

Rest And Training

A muscle must have time to grow before the next workout. So dont train a muscle group more than once a week. Here is an example of a good training split:

Day 1 chest/triceps
Day 2 back/biceps
Day 3 shoulders/traps/abs
Day 4 legs

But if you think you can do more here is an excellent mass building program that I recommend strongly:

2-3 exercises per body part 
3-4 sets per exercise (excluding warm-up) 
6-8 repetitions per set
Day 1 


Incline Press
Back Press
Triceps Pushdown
Lat Pull Down to the Back
Bent-Over Row




Day 2 

Spider Curls
Squats
Standing Calves Raise
Seated Leg Curl
Plate Pinch



Day 3 


Reverse Bench Press
Upright Row
Close Grip Bench Press
Seated Cable Rows
Deadlift





Day 4 

Hammer Dumbbell Curl
Leg Press
Dumbbell Lunges
Calf Press
Wrist Curl






Day 5 

Dumbbell Bench Press
Dumbbell Flyes
Dumbell Shoulder Press
Skullcrushers
Lat Pull to the Front
Straight Arm Lat Pulldown



Day 6 
Concentration Curls
Sumo Squat 
Straight-Legged Deadlift
Seated Calf Raise
Reverse Wrist Curl