~ 3-4 sets of 8-12
3 days hypertrophy/strength, 2 cardio, 2 rest
push (Chest, shoulders, triceps), pull (Back, traps, biceps), legs (legs, glutes, abs)
do each 2 times a week
Sunday: Push/pull
Monday: Cardio
Tuesday: Push/legs
Wednesday: Rest
Thursday: Cardio
Friday: Pull/legs
Saturday: Rest