YB
BannerBanner

Changing my Once a week routine to Twice a week

Author
Mulligan
New Member
  • Total Posts : 80
  • Reward points: 8529
  • Joined: 2002/10/03 14:55:41
  • Location: Manchester United Kingdom
  • Status: offline
2004/03/03 14:51:20 (permalink)
0

Changing my Once a week routine to Twice a week

I'm just returning to bodybuilding, having followed a Once a Week full body beginners routine for 3 or 4 months, about a year ago. I would like to change this to Twice a week to be able to work all the muscle groups a bit better. PLEASE do not include any advice on adding more days to my workout, this is not possible.
These are what I believe to be the main points:

1) I think my shoulders are by far my weakest area (especially the outside delts), I've definitely grown everywhere else, but my shoulders still look weak and boney.

2) My triceps seem to be bigger relatively than any other group, I assume this is due to many years of swimming.

3) Please only suggest exercises that can be done with free weights, and a very basic bench.

Here is the once a week routine i was following last time (in the order performed)

Underhand Chin ups (1 x 9)
Squats (1 x 20)
Bench press (1 x 4)
Deadlift (1 x 11)
Military press (1 x 9)
Bent-over Rows (1 x 8)
Weighted sit ups (2 x 15)
#1

3 Replies Related Threads

    ozzy
    Pro-Member
    • Total Posts : 1878
    • Reward points: 9195
    • Joined: 2001/10/21 16:53:51
    • Location: England
    • Status: offline
    RE: Changing my Once a week routine to Twice a week 2004/03/03 17:39:14 (permalink)
    0
    day 1
    squats
    bench
    military press
    db tricep extensions

    day 2
    deads
    bent over rows
    chins
    sit ups

    all exercises 3 x 5
    #2
    s man
    Pro-Member
    • Total Posts : 2709
    • Reward points: 10395
    • Joined: 2003/07/29 09:26:20
    • Location: West London
    • Status: offline
    RE: Changing my Once a week routine to Twice a week 2004/03/03 17:41:14 (permalink)
    0
    Follow the above and aim for higher reps on the bench press
    #3
    BYF1
    Pro-Member
    • Total Posts : 1965
    • Reward points: 6040
    • Joined: 2003/05/31 10:15:39
    • Location:
    • Status: offline
    RE: Changing my Once a week routine to Twice a week 2004/03/03 18:54:04 (permalink)
    0
    take a look at frankie NY's routine over on the bodybuliding routine section, i think its named "another mass building programme" or something.

    Its a 2day a week routine, and i think its a good one and ive been following it for about 2 months now.
    #4
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5