Alternate weeks, from volume to frequency
Supplemental muscles are hit so I don't specifically do arms anymore. Abs are thrown in everyday, along with Cardio on days off.
Well first off, what's in this 'quick mass' ?
You want to workout your legs because it's a major part of your body. It doesn't make your arms or chest bigger, you're a fuckin idiot if you believe that. Think about it - it's half your body mass. Imagine if people only worked legs and no upper body - same thing.
Squat deep and heavy my dudes.
mon - chest and calves
tue - legs
wed - biceps and triceps
thu - shoulders
fri - back
cardio on mon, wed and fri