How should I spread out the following muscle groups in 4 days properly?

Calves
Traps
Shoulders
Chest
Triceps
Biceps
Forearms
Abs
Quads
Lats
Back
Hamstrings

Depends on the work out, what you are looking to get out of it, what your body type is, your diet, and so much else.

So can you answer them?

Depends on the work out, what you are looking to get out of it, what your body type is, your diet, and so much else.

Well I want to gain a lot more strength and tone, my body type is average and I am really healthy.

Depends on the work out, what you are looking to get out of it, what your body type is, your diet, and so much else.

So can you answer them??

Yeah what he said!! But me personally if you don't want to follow the guidelines of diet, bodytype, you could just group them together going from your upper body to lower body, in sets and intervuels?? Like work your upper body for a day, and then switch to your lower body, giving time to recopperate and not strain yourself in the process!! And work from low weight to big weight, depending on your prefference, in a 4 week period, I packed on 10lbs of muscle in my legs and arms, and trimmed my abs real good

Well I was looking for something more specific then that so that my workout can be as beneficial as possible.

Well I was looking for something more specific then that so that my workout can be as beneficial as possible.

OK?? Try mixing it up then!! Work upper body with pull ups, lat presses, military press, about 100lbs min do sets of 5, about 50 pullups, lat press about 20 or so, arm curls, 15-20lb is good, then do some wrist curls, 5-8lbs is good sets of 10-15, depending how long you can last in a minute?? Low weight works good, like an exercise then incresea, feels good too!! U actually get a boost in strength by doing this as well?? Could benefit u? Then do your lower body, start with the hamstrings? Your always good to work the foundation!! Then move to quads! This is where you can boost the weight, depending on much you can lift on leg curls, do about 120-30, sets of 8, 10 sec hold in between each curl or leg press... then move to your mid section, very important! Try doing stand up arobics if you can, laying down is good, but not as effective as most would say!! Lifts, squats, sitting on a core ball works too?? Something to balance your body out?? Do some pushups that work most of the upper body, and your arms together?? Finding routine workouts that work mutilple hot spots at the same time! Then in between these just try to keep a good diet to keep yourself boosted with protein and lots of water during breaks, about 1-5 min breaks, try to keep your heart rate up for the duration and your burning more calories, so what you eat will go out of your body in no time!! Hope this helps out a little more??

Yeah deffinatly thanks a lot man.

yeah deffinatly thanks alot man.

No problem!! I know trying to get a routine you like, its harder to find out what to work first?? Try not tire out your upper body too much tough!! And you should be looking good in no time??

How should I spread out the following muscle groups in 4 days properly?

Calves
Traps
Shoulders
Chest
Triceps
Biceps
Forearms
Abs
Quads
Lats
Back
Hamstrings

You want to work the opposite muscles out each day (triceps and biceps, back and chest etc.. ).

You should work on compound movements like Squats, Bench Pressing and Deadlifting. These are fantastic exercises that hit a few muscles at the same time.

Once again, the work out is only part of the equation.

Example, if you drink one night, not saying you do, then go work out. You pretty much wast all your energy just getting there, never mind the work out, and your muscles don't repair properly, so as I was told by a Trainer, it's pointless to work out and do drugs.

Here is a program I'm working on right now; First and foremost diet. You have to eat for your situation. That means you should go to Target Heart Rate Easy Online Calculator | Active.com (http://www.active.com/fitness/calculators/heartrate/#) and find out your body fat, body mass and Caloric needs and so on. Figure out how much calories wyou need so you can eat to it. If you are going to work out then add 15% more calories for that day, or even just the meal before you work out. Best to leave at least one hour between eating and working out. You should try to break the calories up in to four groups, Fat, Carbs, Protine, fiber. I'm not sure what kind of % you should break it up but try to keep Fat at about 10%, Protein 30%, Carbs 55%, Fiber 5%. I suggest keeping in mind this is for my body type, ectomorph (hard Gainer.). But I have a 20-25% higher calories per day, but that's ONLY because My metabolism is very high. If you are normal keep it lower or you'll gain undesired weight.

So, find out your caloric needs and add 15% for work out days, 5% non training days. Make sure you keep to the 10%fat, 30%protein, 55%Carbs, 5%fiber. So read your labels, yes it's annoying, but that's the most efficient way to keep your Diet working with your work out. Really once you get a working rutine you won't have to read the lables you'll just grab breakfast or what ever and go.

ABSOLUTE MUST! Eat breakfast or your metabolism will get messed up, and your body won't process food energy to your cells correctly. Also, drink 90oz. Of water, if you are not hydrated enough your muscles won't heal properly. If you drink sugar loaded, or coffine, add more water to your daily 90oz.

If you are taking Omega 3-6-9, stop, it's more of a female thing, go t get just Omega 3, take 2000mg a day, or eat 15oz. Of fish. Joints and muscles need that, for get why, and I'm not reading this all the way through, so just trust me brother.

Avoid drinking heavy recovery drinks, as they are full of things that hinder muscle repair, until later like 1 hour after.

Now for working out...

I agree with moodster man, work one set of muscles one day and then the opposite the next. Give yourself at least one day break between. I'd tell you more, but I'm not a trainer and can't really tell you what you'd benafit from. I just know that the program I'm going to be doing is three days on two off, then three again. It works my Push/pull, Fast/slow twitch muscles. It gives maximum improvement, with minimum energy wast, as a lot of people do wast tons of their energy working out too hard, or too focused, etc.

Keep asking around to see if you can find any one who knows about such things for better help, but at least now you have a diet. All of my info came from a Trainer, Tyson. That is all I can say right now.

All right I will try and start a diet along those lines and yah that's what I thought I was supposed to workout like so I deffinetly will, thanks for the advice it was really useful man