broghansmith Member

2 times a week

Yep back hit twice a week too. Once with arms at the start of the week and then again with chest at the end of the week. Same training style implemented. Lots of heavy rows, pulls and reverse flys. Only thing i don't train twice a week is shoulders and legs as i see results very easily in these muscle groups. Everything…

Thanks! Yeah weak point training is something i have implemented for a few years now. Make sure you are hitting areas you want to improve twice a week (at least). Lots of volume, time under tension and proper implemented progressive overload.

4sets of 12

thanks. I tend to hit chest twice a week. Start with dumbbell bench, chest flys dips and an incline press. Repeat that again later in week with barbell bench instead of dumbbell