Thank God,finally. I have been dying to answer this kind of sports question ,you delivered it to me. So to get a better result work one muscle group twice a week....starting from the obvious ones. Bicep,tri,shoulder,bach,chest ... so monday-bicep,chest Tue-shoulder,tri,back wed,fri and sunday-rest And repeat the 2 workout programmes on thursday and saturday. Until u become advanced just squat twice a week for about 12-15 reps. Then after watching some changes you will add days and try to workout your legs. Biceps and chest are not related so .....no biggie if you had continued ,gn 1 ken lewt yelewm dont worry. Any ither questions ? sincerely ThatDude