Healthy adults perform at least one set of 8-12 repetitions8-10 exercises should be performed to target the major muscle groups: Chest, back, shoulders, biceps, triceps, abdomen, quadriceps and hamstringsTraining Opposing Muscle GroupsOne of the most common ways to lift weights and certainly a favorite of weight lifters everywhere is to train opposing muscle groups.
The goal is to train the opposing muscle groups in the same session.
These upper body movements will round out your chest and back muscles, focusing on the front and back side of your upper body!
Glute & Abdominal WorkoutGlutes and Abs are two of the most popular muscle groups to train together.
Here’s an easy schedule to train opposing muscle groups on a weekly basis.

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