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Thread: Opinions on my 2 Day split ?

  1. #1
    ...cuz I ain't very big stickman's Avatar
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    Opinions on my 2 Day split ?

    Ok here's the deal - I get great results with WBB#2 but currently my schedule only allows me to train twice a week. So i tried to create a routine with all the goodness of WBB#2 ,but in a 2 day workout:

    day 1 chest back triceps

    Flat bb bench 2 x 9 - 11
    Incline db bench 2 x 9 - 11
    Flat flyes 2 x 9 - 11
    db rows 2 x 9 - 11
    shoulder width grip chins (underhand grip) 2 x 9 - 11
    deadlifts (every 2nd week) 2 x 9 - 11
    dips 2 x 9 - 11
    incline skull crushers 2 x 9 - 11


    day 2 legs shoulders biceps
    squats 1 x 20
    leg curls 2 x 9
    leg extension 1 x 15
    calf raises 2 x 25
    overhead dbell press 2 x 9 - 11
    front raises side raises supersetted 2 x 9 - 11
    incline db curls 2 x 9 - 11
    hammer curls 2 x 9 - 11


    Any thoughts?
    Last edited by stickman; 03-01-2004 at 04:51 AM. Reason: spelling mistakes

  2. #2
    As I Am Paul Stagg's Avatar
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    I woud drip the dips or the flyes, and add shrugs on day 1.

    Other than that looks fine to me.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
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  3. #3
    ...cuz I ain't very big stickman's Avatar
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    Quote Originally Posted by Paul Stagg
    I woud drip the dips or the flyes, and add shrugs on day 1.

    Other than that looks fine to me.

    Paul, If I drop the dips, will I still be doing enough tricep work?


    I kinda wanted two exercises which would hit the tris directly so I chucked them in, I was actually thinking of dropping the dips in favour of close grip bench.

    also, how important is it really that I hit my traps?

  4. #4
    As I Am Paul Stagg's Avatar
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    I think you have plenty of tricep work.

    I think it's important to hit your traps - or do some other upper back pulling.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  5. #5
    On Auto Pilot:******* Huge Alke's Avatar
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    you are working triceps indirectly with a lot of those other exercises. I think working anohter exercise for upper back (traps) would reap better results for you in the long run.

    I would suggest alternating every other week between incline and flat bench DB work, but only if you want to, its not a thing. In my own pinion, I feel you get more mass from working DB's for chest.
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