Changing my Once a week routine to Twice a week
I'm just returning to bodybuilding, having followed a Once a Week full body beginners routine for 3 or 4 months, about a year ago. I would like to change this to Twice a week to be able to work all the muscle groups a bit better. PLEASE do not include any advice on adding more days to my workout, this is not possible.
These are what I believe to be the main points:
1) I think my shoulders are by far my weakest area (especially the outside delts), I've definitely grown everywhere else, but my shoulders still look weak and boney.
2) My triceps seem to be bigger relatively than any other group, I assume this is due to many years of swimming.
3) Please only suggest exercises that can be done with free weights, and a very basic bench.
Here is the once a week routine i was following last time (in the order performed)
Underhand Chin ups (1 x 9)
Squats (1 x 20)
Bench press (1 x 4)
Deadlift (1 x 11)
Military press (1 x 9)
Bent-over Rows (1 x 8)
Weighted sit ups (2 x 15)