>rule 1
you have 8 days per 14 to train on.
>rule 2
you must have 1 consecutive days rest between sessions
>rule 3
each muscle group must be trained 2x in the 4 day period
>rule 4
you must place extra emphasis on arms and shoulders either directly or indirectly
>rule 5
you can include no more than 4 exercises per session.

watcha got /fit/?