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i have just started shifting attention towards working arms twice per week. I think you should devote one day entirely towards arms at the end of the week but also train at least 1 or 2 exercise with...

This should be simple, crunches. There are a variety of abs exercises all over the web just look them up and do the ones you like. You dont need a gym to train your abdominal muscles. It just takes a...

This could be a variety of factors, it is a very broad symptom. Pick a time of day when you are not tired beforehand and also dont eat 2 hrs before lifting to allow your body time to digest. The...

The importance of rest cannot be overlooked in any training program,however the need for a full deload week should be considered carefully. Perhaps maybe just an extra day or two to rebuild from...

It looks like your chest is getting enough stimulation from the pressing exercises. Generally push-ups arent that great of benefit to bodybuilding since you can not increase your weightload. On the...

Wow I agree the 4 day x2 bp routine looks superb!

I have been making good progress using the standard single bodypart per day approach but I need to focus more on my arm training. As a result, I have decided increase training arms to twice per week,...