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This workout focuses on proper rest times needed to encourage the growth of your muscle groups. Larger groups are worked once a week, medium groups are worked twice a week, and the smaller groups are worked 3 times a week.
Large Groups - Chest, Back, Legs
Medium Groups - Triceps, Biceps, Shoulders
Small Groups - Forearms, Abs
On each day pick 6 Large group exercises and 5 of each Medium group exercises. Do your own Small group workouts.
Additionally, mix up the weight and reps you do between weeks. If you do 12 reps this week, shoot for 6-8 the following.