Monday: Biceps, back, deltoids, traps Tuesday: Chest and Triceps Wednesday: Quadriceps, Hamstrings, Calves, Ab's Thursday: Same as Monday Friday: Same as Tuesday Saturday: Same as Wednesday Sunday: Off I concentrate mostly on my biceps, triceps, chest and AB's. I do 2-3 excercises for each and other exercises that it works them secondary, and I mix it up a lot. I don't go to the gym and do the same excercises every time. I like to switch it up. I do like 10 minute cardio sessions after lifting on my monday,tuesday, thursday and friday and I go hardcore on Wednesday and Saturday. Quesiton: Am I working too little? Should I do more than 1 muscle twice a week? Here's my diet. I probably eat about 2000 calories a day. I have 2 whey protein shakes a day. Eat a SHIT load of oatmeal and high fiber cereal (6+ grams per serving). I eat a lot of salad mixed with tuna. No dressing on it. A lot of eggs. Ugh, let's see what else... that's basically it. I end up binging like every 2 weeks for one day and just eat everything. I need to stop it, probably sets me back. I just turned 17 and I'm 6' 1'' 180lbs. I could post a pic too.