The other option I was thinking of is to do what I used to do back in the days. Mon/Thur-chest, shoulders, and tri's...Tues/Fri-legs, back and bi's.
So then it would work each muscle group 2 times instead of 1 per week.
So if I did that, maybe something like this:
Mon and Thurs (chest, shoulders, tris)
Bench Press 3 sets, reps 10,8,6
Inclined Bench or decline 3 sets 10,8,6
upright rows (or shrugs) 3 sets 10,8,6
lateral raises 3 sets 10-12 reps
dips or pushdowns 4 sets 12,10,8,6
Tues and Fri (legs, back, bi's)
squats 3 sets 10,8,6
leg press or leg curl 3 sets 10,8,6
pullups/chins 3 sets 10,8,6
rows 3 sets 10,8,6
biceps curls or preacher 4 sets 12,10,8,6
I dropped the volume on these workouts as I would hit each muscle twice a week compared to once. Then I guess I could do hiit on off days Wed and Sat.
What do you guys think would be better, this way, or stick to just working out once a week on Mon, Wed, and Fri? Thanks in advance.