VicVega

What are the key exercises for a 3 day a week workout for build up of pecs, shoulders, deltoids, triceps and biceps?

what are good exercises for legs besides squats?

if i do upper body 3 days out of the week, is it safe to do lower the other 3 with 1 day off?

Duncans Donuts

I would advise that you do a split that allows at least 2 days off a week.

Squats, Leg Presses, Leg extensions / curls, Deadlifts, SL deadlifts, Calf Raises are all good leg exercises.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

VicVega

thanks for the advice donut