sunday shopuld be the only rest day and u shoul do abs and forearms every single day plus cardio before and after workouts, you should do 2 muscle groups a day plus the abs and forearms making 4. and you should do the muscles that work together, so if you do biceps fore arms and abs then youd have to do shoulders to and if you want to do thighs then also do calves or lower back and if you do triceps also do chest
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