Which muscle groups should I combine in one workout?

The bodybuilding program includes strength training and cardio exercises, the goal of which is to increase muscle mass, reduce body fat and promote health. Strength training with weights or equipment is carried out for the whole body, different muscle groups are worked out in turn. There are several principles about which muscle groups to combine into one lesson.

Strength training exercises are classified by target muscle groups. Most fitness trainers insist on combining two or more muscle groups into one workout.
Training one group at a time does not make sense, but the abundance of exercises in one lesson will exhaust energy reserves and overload the nervous system.

Many muscle groups do not work individually, small muscles support large ones, this is the basis of a strong core. Chest exercises affect the shoulders and triceps, the work of large muscle groups will stimulate muscle growth throughout the body. Consider which muscles can be trained together, on the example of a three-day schedule.
Chest, shoulders and triceps

These muscles work together, the pectorals and shoulders are larger, located on the back of the arms, the triceps are smaller muscles. At the heart of the training of the pectoral muscles are the bench press, dumbbell bench and other exercises with repulsive actions. To tighten the weight of the chest with the hands is responsible for triceps, ideal conditions for training the chest, shoulders and triceps are created when working in a cable crossover. Before starting the next workout, the muscles of the chest, shoulders and triceps should rest for at least a week.

Back and biceps

The biceps performs the function opposite to the triceps. If the muscles of the chest and triceps work when you push back the weight, but you train the back, the efforts are aimed at attracting weight to you, the biceps will work. For a day of training of the back and biceps, exercises with a back bar and handle, vertical rowing are suitable. The biceps flex the arm to the elbow, this is the main movement when performing exercises for the muscles of the back. The biceps attracts weight to the body, increases the amplitude of movements, so it is advisable to train it with the back.
Femoral, gluteal and gastrocnemius Biceps

All these muscles are involved in squats, slits and other exercises of the lower body. The calf muscles work alone, while the femoral biceps participates in each movement of the hips, and the gluteal muscles support the biceps and other femoral muscles. With these exercises, the gluteal, gastrocnemius and biceps muscles of the hip and hamstrings will develop, which increases the mobility of the lower limbs.

This example is focused on three-day workouts, but the program can be anything-designed for two days or six whole days. The number of exercises and the frequency of workouts depends not only on the part of the body, but also on the level of preparation. Beginners in bodybuilding rarely train a muscle group more than once a week, more experienced athletes can train a group twice a week. It is important to start from the principle of teamwork and understand which muscle groups to combine in one lesson, this will accelerate progress and save a lot of time.