Suggest me workout combintions fo r 2 muscle groups in a day.

[o00]

Hello, I can only go to the gym 4 days out of 7 days a week. I used to go 5 days earlier and used to workout on each muscle group in each day's session and abs after every session.

1. Biceps
2. Triceps
3. Chest
4. Shoulders
5. Lats

Now that I cant go 5 days, I want to know which 2 out of these 5 I should combine for 1 session so that I am able to workout on all 5 in 4 days. Can someone who has experience in working out on similar lines suggest me something?


I am adding below comment a bit after I posted the original query-

"I have been told many answers by my gym trainer, but he says it's his personal opinion. I want to see opinion my many other people too"

[gracefulguy]

Frankly speaking I dont understand ur problem ...........

This question shud be asked to any trainer in ur gym..........

[gracefulguy]

Post in AA section............

[o00]

Yeah better delete this query...there is only one trainer in my gym and I wanted opinion of many people..that's the reason I posted it in GD.
There is no serious problem, so I thought I should not post this in AA.

[ayush1]

dude...
best combination are
Back with triceps
chest with biceps
and shoulder with thigh
good luck

[RoleModel007]

I give importance to weight loss and hence had taken up LEAN MUSCLE TRAINING. It worked well when i did regularly for first three months (went a bit offtrack 'coz of work pressure)

3 sets, increase weights and decrease reps.
Give importance to Concentric vs Eccentric vs Isometric Contractions.
Ensure you are sufficiently hydrated which reduces cramps and tear.
Effective warm-up specific to your workout has to be performed before workout.
Effective stretching specific to your workout has to be performed after workout.
Consume a good source of protein at least an hour before you begin.

Monday: Chest - Shoulders - Triceps
Tuesday: Vegetarian day, Hence Off
Wednesday: Legs - Calves - Abs
Thursday: Cardio
Friday: Back - Biceps
Saturday: Party/ Movies/Hangout, Hence Off
Sunday: Football or Tennis or Swim

[Preeto Maam]

I guess this user knows what he's talking about....

I give importance to weight loss and hence had taken up LEAN MUSCLE TRAINING. It worked well when i did regularly for first three months (went a bit offtrack 'coz of work pressure)

3 sets, increase weights and decrease reps.
Give importance to Concentric vs Eccentric vs Isometric Contractions.
Ensure you are sufficiently hydrated which reduces cramps and tear.
Effective warm-up specific to your workout has to be performed before workout.
Effective stretching specific to your workout has to be performed after workout.
Consume a good source of protein at least an hour before you begin.

Monday: Chest - Shoulders - Triceps
Tuesday: Vegetarian day, Hence Off
Wednesday: Legs - Calves - Abs
Thursday: Cardio
Friday: Back - Biceps
Saturday: Party/ Movies/Hangout, Hence Off
Sunday: Football or Tennis or Swim

[Gudu Gudu Returns]

I'd say.

Forget all you've learnt at the gym.

Take a broom, start sweeping the floor room by room.

Next start mopping the floor! How ?

Take one bucket full of water, put domex liquid 3 full caps.

Take an old towel, dip in the bucket, take it out, wrangle.

Spread the towel across the floor, start mopping with bare hands!

Abs, biceps, deltoids, hamstrings, chest, upper back calves, shoulders all will improve. Do this for 5 months, with a gap of 22 hours regularly.