I split it legs-back-bi's, next day Chest-shoulders-tri's\Two on -one off,two on- two off.Sometimes take an extra day off.Also work instinctively and work moderate to heavy.My workouts are about an hour not including abs.Most groups at least ten sets legs 20 no down time ,heart rate around 110-120.Finish with abs and swim around 700 meters moderate pace.I'm doing three groups because of time restraints and want to hit em every third day or after about 72 hours.Once a week doesn't do it for me.Oh Yea Sat. and Sun, off.
friday: lats/traps/low back/calves
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