Variant 2 Two days on one day off one day on one day off more conservative

Works each muscle group one every seven days

Mon

Tues

Wed

Thur

Fri

Sat

Sun

Shoulders

Back

Off

Chest

Off

Quads

Triceps

Calves

Biceps

Hams

abs

abs

Repeat same sequence every week

Repeat same sequence every week

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