I suggest folks do this about 2-3 times a week if they already are exercisers. If this is a new adventure and this is the only sort of workout one is doing, begin with 2-3 times a week and move up to every other day. I encourage alternating chest, shoulders, and triceps on one day and then biceps, upper, mid, and lower back the next. Inner and outer hips can be alternated as well. Alternate buttocks and abdominals as well.
It takes about a day or two to recover from each body part heavy session. Feeling sore the next day is normal. It means the muscles are releasing the lactic acids slowly and repairing the tiny muscle tears that actually what builds the muscles.
I hope this helps your wellness journey.
-Author and Creator of the Superior Self series
-Life and Wellness Coach
-Personal Trainer and Workshop Facilitator
Visit me at www.superiorselfwithkjlandis.com