Better body parts to train together:
Back & chest
Delts & traps
Triceps & biceps
Legs, Ham's & calves
Monday;
back & chest (4 sets), delts & traps(3 sets), Triceps & biceps (2 sets) 18 total sets
Wednsday:
Legs, ham's & calves (4 sets) 12 total sets
Friday:
repeat monday
Next Monday:
Do Legs, hams, calves from last wednedays.
Wednsday:
the back & chest, delt & traps, Tricep&Biceps again, etc
Keep alternating each week.
All SS'ed for a 6-8 week cycle. SS's allow better recovery abilitiles between muscle groups which in turn encourage muscle growth. These are not light, high rep SS's but heavy 7-9 reps. These are"get to the point" workouts. Good Luck.
*Now I give this site back to the homo erotic element that were posting before.