Day 1: Triceps, Chest, Abs
-Dumbell Bench Press
-Incline Dumbell Bench Press
Day 2: All Legs, Biceps, and Forearms
I basicaly repeat this work out. Tell me if I need to make any changes. I do different stuff for both of the Day's but those are my main work outs.
Last edited by grantd123; 05-27-2009 at 06:27 PM.
How long have you been following this routine and how is it working for you?
Umm the Day 1 is working great, but I don't really get soar other then my chest. Umm Day 2 is good my legs get soar most of the time. It really matters about how many sets and reps you do in the work out.
If you wanted to do a two day split I would do something like this:
- Flat Barbell Bench Press (3 sets)
- Pull-ups (3 sets)
- Incline Dumbell Bench Press (3 sets)
- Dumbell or Machine Rows (3 sets)
- Dips (2 sets)
- Dumbell Curls (2 sets)
- Triceps Pushdowns (2 sets)
- Preacher Curls (2 sets)
- Squats (3-5 sets)
- Deadlifts (3 sets)
- Hang Cleans (3 sets)
- Leg Curl / Leg Extension Superset (2 sets)
- Calf Raises (2 sets)
- Abs & Low Back (3-5 sets)
I would do Monday / Thursday or something similar.