Rotate Muscle Groups

Circuit training is an ideal method for simultaneously improving strength, mobility, and stamina. 

The format utilizes strength exercises that focus on a particular area of your body: upper body, core and trunk, lower body, and full body. The key to optimizing core training is to alternate your workouts, allowing each body region to rest for two to three days before repeating the workout. During the off days, those specific muscle areas will recover and grow stronger. Do exercise each area more than once a week though; otherwise the muscles will have no reason to grow stronger.

Here's an example:
Day 1
Chest and Biceps
Day 2
Legs and Abdominals
Day 3
Rest
Day 4
Back, Triceps and Abdominals
Day 5
Shoulders and Traps
Day 6
Rest
Day 7
Repeat cycle
There will always be a part of your body that will be repeated twice a week as you rotate the cycle.
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Till next time,