שאלה לגבי תוכנית אימונים 5 פעם בשבוע

[adilevy]

you are way overtraining yourself my friend heres a good example of a routine that i do:
day 1:back,traps
day 2:chest,abs
day 3:biceps,triceps,calfs
day 4:quads
day 5:shoulders,hams
day 6:rest
that way you give enough rest to all the body parts,and especially your lower back.