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Day 1 would be Monday and Thursday, day 2 would be Tuesday and Friday. Field work is performed later on n the day.

Complete several light warm up sets prior to the first few exercises. Rest in...

1. Quads: Squats
2. Hamstring: Deadlifts
3. Chest: Bench press (Horizontal push)
4. Shoulders: Shoulder press (Vertical Push)
5. Mid back: Bent over dumbbell rows (Horizontal pull)
6. Lats: Pull...

I do 3 exercises per muscle group, 3 sets for an exercise. If I listed more than 3 sets, those other sets are warm ups. I pyramid with everything. I also do cardio twice a week (30 minutes on...

yeah i do that

I do squats and stiff leg dead lifts on tuesday, and i do regular deadlift thursday

On leg day I do squats and stiff leg deadlifts. On back day I do the regular deadlifts. Is this too much for the lower back?

is it gonna take forever to build muscle? or is it gonna take a long time to complete at the gym?

Oh, i guess for a pump maybe

huh?

21s are when you do 7 reps at the bottom range of motion, 7 reps at the top range of motion, and 7 reps full range of motion.

I do 21s with the barbell, is that fine? or barbell curls 10-12 reps is better

What if i switched one of my curls to hammer curls? or should i just completely drop one?

Thank you. and i do 2 rear delt exercises to balance my shoulders and to avoid injury

9 sets too much for biceps?

Day 1: Legs

Leg extension: 2 warm up sets and 3 working sets 15-30 reps
Squats: 1 warm up set and 4 working sets 3-12 reps
Leg Press: 4 sets 10-15 reps
Seated leg curls: 4 sets 12-15 reps...

I'll stick with it for a while then

yeah i do chest and shoulders at the end of the week because i do legs and back the beginning of the week

Seated barbell shoulder press: 2 warm up sets and 3 working sets 8-12 reps
Dumbell lateral raises: 2 giant sets (For a giant set, I start off with a very light weight and do 20 reps. Then,...

I see what you mean.

Thats for muscle building right? and i noticed you worked back,legs and shoulders mostly twice a week, and chest only once.