The distribution exercise will depend on how many times a week do you train. If you go to the gym three times a week, then suck each group of muscles once a week. Big muscles of the legs, back and chest it is better to train on different days. When training four or more times a week, you can work out some group of muscles twice. One workout needs to be enhanced, and the second with less weight or fewer repetitions. If on Monday you squated 2-4 times with a weight of 80-90% of maximum, on Friday, squat for 8-10 times with a weight of 50-60%. A variety of weights and amount of load will help to avoid stagnation in the growth of strength and muscle mass.
Diversity should be followed when selecting exercises, weights. Don't get stuck on just one bar or the gym. Include exercises with dumbbells, with the weight of his own body, rubber shock absorbers, with resistance of partner, etc. the Order of exercises can also be alternated. For example, in the first week you do first bench press, and then the layout of dumbbells lying on an inclined bench. The next week, try to change the order of exercises.
Sample split: Monday – chest, shoulders, triceps, Wednesday – back, biceps, forearms Friday – thighs, buttocks, calf muscles. Pumping press every workout: Monday – upper abs, Wednesday – oblique musclesyou belly, Friday – lower part of the abdomen. Circuit training on days and the optimal number of workouts per week with time you will be picked individually. A single system for all does not exist, as much depends on the characteristics of the organism and speed of recovery after exertion. The rate of recovery is influenced by external factors: the quality of food and of sleep, stress, physical and psychological workload at work and at home. Sometimes you can skip a workout if you are feeling overwhelmed and tired. Stay in such a situation will only benefit. Learn to analyze the results of training and to listen to your body. It will tell you when to add weight on the bar, and when to reduce the workload.