Well after a 6 months off from working out, I have finnaly found the time
needed to get back to the Gym.
How things are looking I will only have 2 days a week (Tues and Thursdays)
at the moment to work out.
Can anyone suggest best way to go about working out 2 days per week. Perhaps
full body workouts?
Thanks for any suggestions.
Urkas welcome to the board!
sorry to hear about your free time! sounds like you have your hands full!!
how old are ya and how experienced with lifting?
What are your goals? size vs strength? 50/50? 70/30? 30/70? etc..
Since you have 48 hours of recovery time you could actually do 2 full body workouts each day.
Or you could split it up and do half the body on Tuesday and the other half on Thursday.
What muscles do you feel are lagging? whichever is behind I'd make sure to do on Tuesday when you are most fresh.
Last edited by geoffgarcia; 06-17-2004 at 12:54 PM.
As a suggestion for a full day workout....try
standing bb military presses 2 sets x 12 reps
Barbell Rows 2 sets x 12 reps
Dips (weighted if possible) 3 sets x 10
Squats 1 x 20 reps or 5x5
DB pullovers (light to moderate as a cool down exercise) 15 reps
You could also throw in some arm work after...(couple sets for biceps and triceps but you don't have to do them)....
I used this workout in the past and still do from time to time when I need to shake things up.
Age is 33
I seem to be a on/off again lifter. But as the kids are getting Older (3 & 1) I am finding that I can chase them a lot better when I workout on a more regular basis.
I guess my exp would be Int-Begineer. Was mostly used to working out at home 3 days per week.
I guess current Goal would be size.
5'9 and 180 pounds. A little soft around the middle ; )
Whenever I did full body W.O, I always started with the biggest muscles first. Legs, Back, Chest, Shoulders, arms. Just me....anyone else!
Personally I'd go with the full body routine each of the days
I think 14-18 sets is about the max I could do in an hour with warmup times for the muscle groups.
If I was you I'd skip some of the synergistic muscle groups like forearms, neck, biceps and triceps as they get adequate work in other movements.
I'd do something like this:
2 sets abs (since u expressed these as a priority): weighted decline bench crunches OR weighted handing leg raises
2 sets quad/hamstring/glute: ATF (ass 2 floor) squats
1 set quads: lunges
2 set spinal erectors/hamstring/glutes: SLDLs (straight leg deadlifts)
2 sets pecs: flat bench press
2 sets lats: shoulder width pullups
2 sets shoulders: over head press
1 set traps/rhomboids: shrugs
1 set calves: standing calf machine
if your goal is muscle size/growth then I'd stick in the 8-10 rep range
Perhaps a silly question since Im not used to doing both Deadlifts and Squats on same day.
Should I be doing that list of Exersises in a certain order?
Thanks again for the replies.
Originally Posted by urkas
Squat first and then deadlift. The reason being that you require more balance with the squat. If you are tired from the deadlift this could affect the squat to the point where it could become dangerous. However this is usually only true if you are going extremely heavy.
For a full-body workout you could try this:
Three sets of breathing squats (20 reps) superset with DB pullovers
Rest 5 minutes then...
4 sets of deadlifts or T-bar rows
4 sets of bench press.(BB or DB depending on personal preference)
Only eleven sets...but that should work your entire body throughly.
That's a good workout...I don't know if the pullovers are necessary. I would do bench before deads because the deads take everything out of you.Originally Posted by ExtremeAnabolic
IMHO you could just as easily injure yourself doing deadlifts as squats....
Certainly. I never suggested otherwise. I merely pointed out the fact, that having 400+ pounds on your shoulders requires somewhat more of a balancing act than picking it up from the floor...Originally Posted by geoffgarcia
Last edited by Songsangnim; 06-20-2004 at 01:41 AM.
I do a variation of HST (which you should definately check out). I do a two day split:Can anyone suggest best way to go about working out 2 days per week. Perhaps full body workouts?
Chest, Bi's, Tri's, Legs
Shoulders, Back, Legs
I have had alot of growth just as long as I take in the right amount of calories for my goals.
Originally Posted by reloaded
Why legs twice? Back and legs, that's a tough split.
I hate doing legs, so I just do a couple excercises each time I do legs, say, about 6 sets total. It's not too hard on the back, but I have to be careful and be moderate or else my legs start shaking when I'm standing and doing shoulder stuff.Why legs twice? Back and legs, that's a tough split.