Dont have set days cause I dont rest on a regular basis ...But my number 1 rule of thumb with rest or without is 72 hour minimum before I can hit the same body part again .... Every body part has its own day . Every thing is separate like below but it can be in any order ( as long as at least 72 hour before hitting the same part )
legs ( lol ) when I do them
and Sometimes on my off day DEADLIFTS AND TRAPS
day 1 legs
day 2 chest
day 3 back
day 4 shoulders
day 5 arms
lift in the AM, around the 60 mins mark ill call it or when the muscles im working get that shake
cardio every other night 9-10 pm, 45 mins random hill climb, can usually burn 600+ cals
ive removed set rest days and now i might train even up to 10 days without a rest, sometimes 6-7, but every week or three i might just rest 2-3 days and recover
now i know what im doing is probably all wrong, all fucked up and will never work, cant make gains, im a noob etc etc so ill simply say ive got an ass crack and youve got a tongue if you have a problem with it.....i fucken love working out
Nothing is so common as the wish to be remarkable.... ~ Shakespeare
I usually only do 3 sets per exercise except on main lifts Bench, Squat, Dead, Shoulder movement, then I will usually throw in a 4th. I tend to throw in a lot of rest pause, super sets, and drop sets techniques and go as heavy as I can.
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Saturday - quads and hams.
Sunday - chest and traps and shoulders (front and side delts).
Monday - recliner and beer
Tuesday - arms, calves and abs.
Wednesday - recliner and beer
Thursday - back and rear delts.
Friday - recliner and beer.
Cardio I throw in three/four times a week except quads, hams day.