notes: 1. chest and back before bicepes 2. do 10 - 20 sets of each muscle per week

questions: 1. what order of muscles should I do? 2. how many sets for each muscle?

chest

1. incline press
2. seated cable flye / pack deck

back

1. pull ups

Sholders

1. high cable lateral raise / with dambels

triseps

1. cable overhead triceps extentions

biceps

1. bayesian curl

feet

sub muscle groups

triceps surae, extrinsic foor muscles, intrinsic foor muscles

core

1. leg raises
2. weigthed cruch

Sources

https://youtu.be/cGbdkBuSHdg?si=f4WwTbpFActzOd2o https://youtu.be/S5xKokqeOb4?si=1FJXSKwKHaSe4UlR https://youtu.be/jgaoLdS82vw?si=t121BpOXwt0BrxGX