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Eight Questions - 2 day split (no legs)

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lspade69
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2006/07/14 01:30:59 (permalink)
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Eight Questions - 2 day split (no legs)

I have been searching for a while on different splits and this one seemed most appropriate for me. I do not want to worry about legs right now (I do a lot of biking/skating/wakeskating so I don’t want to have floppy tired legs) but I do want to grow a lot in my upper body (chest, biceps, triceps, shoulders, forearm) mainly just for appearance and the fact that I LOVE feeling strong and healthy. Here is the routine I found:

Workout A Sets/Reps
Bench Press 3 x 5
Shoulder Press 3 x 5
Dumbbell Tricep Extension 2 x 10
Lateral Raises 2 x 13

Workout B Sets/Reps
Chins 3 x 10
Barbell Rows 3 x 8
Preacher Curl 2 x 8
Hammer Curl 2 x 13

Alternate workouts A & B. High intensity is the key here...
Record all weights and reps used, make sure there is progression every week.


Questions (haha, there is a lot!)

1. Would it be helpful or harmful for me to incorporate a barbell wrist curl to further my forearm strength? (If it would build more forearm strength are there any suggested sets and reps?)

2. I have a dip bar and I would like to put it to use. Could I switch any of the exercises with dips and still successfully work my body? (Again, suggested reps and sets would be very helpful.)

3. How often should I do these routines? Should I do “work out A” the first day, rest a day, “work out b” the third day, rest two days and start over again? Or something like that? (I enjoy working out my body on different days. For example: Working chest and shoulders ever Monday gets boring but if it moves from Monday the first week to Sunday the second week it keeps things “new” for me. I can explain better if that made no sense at all. Lol.)

4. What does this guy mean by “High Intensity”? Lift as much as possible or what?

5. I had to look up most of these exercises to see if I have the right equipment. I question the lateral raise and shoulder press. The information I found on these used bands instead of barbells. Could I use barbells for those two excersises?

6. What are Barbell Rows? I should probably add that I do not own any heavy barbells so a suggestion of what I could replace that with would be great! But if it is really important I could possibly buy a set (only if I have no other options)

7. I do not have a preacher curl bench but I have an EZ curl bar. Would it have the same affects if I did standing curls?

8. I have done a work out similar to the standing dumbbell triceps extension except I used an EZ curl bar and my hands were far apart. It hurt my elbows very bad so I stopped this routine. I will try it with a plate and have my hands close together (remember, I do not have dumbbells). If I still feel pain is there any type of brace that would help this?


Thank you sooo much for answering any of my questions. Go ahead and tell me how I can help you help me. Lol, does that make sense?

Logan
post edited by lspade69 - 2006/07/14 01:32:15
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20 Replies Related Threads

    _GM_
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    RE: Eight Questions - 2 day split (no legs) 2006/07/14 01:34:19 (permalink)
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    i have one question for you why aint you training your legs?

    although you said bike etc.. i mean if you chest shoulders and back etc.. get big it will look stupid with skinny legs and also you get more test from squating(apparently)

    i dont know the answers to all your questions but il answer what i do know.

    1- no it should be fine to do this

    2- dips or more weighted dips are great for trris and chest id add them into day 1.

    3- if its defo the workout you want maybe monday and thursday then that way your gettin good rest

    4- high intesity like you said lift heavy! maybe even train to failure

    5- i have never tried it with them i would imagine it would be akward and the form might not be great.

    6- i think you should defo buy a set of DB's or even join a day

    7- standing curls are fine

    8- i dont know sorry mate

    there will be other guys who come on and give better advice but hope that helps some what
    post edited by _GM_ - 2006/07/14 01:46:25
    #2
    lspade69
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    RE: Eight Questions - 2 day split (no legs) 2006/07/14 01:48:57 (permalink)
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    I told you up above. But to be more specific, I go skateboarding and wakeskating everyday. It is hard to skateboard on tired legs and it is impossible to wakeskate after I have worked out my legs. I would not be able to live with out these two sports.
    #3
    lspade69
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    RE: Eight Questions - 2 day split (no legs) 2006/07/14 01:53:25 (permalink)
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    Awesome thanks a bunch. So for question # 5. I will need a band for those two excersises? Do bands come in different strengths? How do I know what strenghth to choose?
    #4
    JayavarmanVII
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    RE: Eight Questions - 2 day split (no legs) 2006/07/14 04:10:24 (permalink)
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    ORIGINAL: lspade69

    I do not want to worry about legs right now (I do a lot of biking/skating/wakeskating so I don’t want to have floppy tired legs)


    Sorry, but this is a total copp-out. I do 45 mins of running/biking (admittedly on machines) 3 times a week, and I also do a full-body rountine (legs included) three times a week. Neither appears to be having an adverse effect on the other. One leg day a week aint gonna impede your biking ability. It may even improve it.

    Wipe the sand outta yer fanny and get in the f***ing squat rack!
    #5
    lspade69
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    RE: Eight Questions - 2 day split (no legs) 2006/07/14 04:27:54 (permalink)
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    when you wakeskate for around 4 hours your legs hurt sooo bad even without working out. Skateboarding is almost as bad. But i suppose i can give up skating once a week the only problem is that i have no squat bar holders and leg machines and stuff.
    #6
    lspade69
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    RE: Eight Questions - 2 day split (no legs) 2006/07/14 04:29:51 (permalink)
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    oh! another question that i forgot to ask is will i do 1 set of bench then 1 set of shoulder press and so on or do I do my 3 sets of bench press then 3 sets of shoulder press. I am pretty sure that the first example is the proper way to do it but i want to be positive.
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    _GM_
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    RE: Eight Questions - 2 day split (no legs) 2006/07/14 15:12:01 (permalink)
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    ORIGINAL: lspade69

    oh! another question that i forgot to ask is will i do 1 set of bench then 1 set of shoulder press and so on or do I do my 3 sets of bench press then 3 sets of shoulder press. I am pretty sure that the first example is the proper way to do it but i want to be positive.


    you do all your bench sets, then would move on to the next thing and do all that and so on. as for the legs adding squats in will give you DOM's at first but probibly after a while get more used to it and defo will improve your ballance leg strength etc...
    #8
    cliff_vtr
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    RE: Eight Questions - 2 day split (no legs) 2006/07/14 15:23:33 (permalink)
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    add in legs
    add in deadlifts
    #9
    _GM_
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    RE: Eight Questions - 2 day split (no legs) 2006/07/14 16:34:54 (permalink)
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    ORIGINAL: cliff_vtr

    add in legs
    add in deadlifts


    not sure if this is ture but heard from a guy. that your legs are half your size and where you get a lot of mass from
    #10
    BYF1
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    RE: Eight Questions - 2 day split (no legs) 2006/07/14 16:48:49 (permalink)
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    if you don't wanna train legs then don't, big legs arn't everyones goals.

    your sports are obviously more important to you, so be it.


    the plan you outlined above is not bad.


    how about

    day 1

    flat barbell bench press
    incline dumbell bench press or dips
    overhead press, dumbell or barbell (although after the above there be hammered)
    close grip bench


    day 2

    deadlifts (if you want them, will still give you leg doms, but not as bad as squats/leg press)
    pull ups
    barbell rows or dumbell row
    curls
    (could add shrugs in)


    try 3x10 if you a newbie

    3x8, 4x6, 5x5 or 8x3 and only 3 sets on curls and close grip bench as there be getting planty of abuse form the compounds.

    and another thing you won't progress with increasing weights every week, do a search for the thread "methods of progression" for ways to make progress over time.
    post edited by BYF1 - 2006/07/14 16:51:31
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    lspade69
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    RE: Eight Questions - 2 day split (no legs) 2006/07/14 17:03:43 (permalink)
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    Holy !!!! That is exactly what I have been waiting to hear . Thank you very much! Would it be possible for someone to explain how barbell rows are done? I couldn't find information on how to do that excersise. And again, thank you a lot BYF1.
    #12
    _GM_
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    RE: Eight Questions - 2 day split (no legs) 2006/07/14 17:19:35 (permalink)
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    http://www.bodybuilding.com/fun/exercises.php?Name=Upright+Barbell+Row

    theres how to perform the upright barbell rows mate. if your so reluctant to train your legs then yeah thats kool. you also have to have your diet nailed prob a good idea to check out toxic's sig for bulking or the building a new house post!

    good luck with your training
    #13
    lspade69
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    RE: Eight Questions - 2 day split (no legs) 2006/07/14 17:28:08 (permalink)
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    Thanks GM . I am guessing the "building new house post" tells how to modify your house to meet the needs of body building but we are actually building a new house at the moment. I have the whole uncarpeted basement to myself and my brother and I will have all the room we need for weightlifting. Also, I am working on my diet, not dialed yet but it is getting a lot better.

    I wasn't very sure on what the overhead press was but I found this: http://www.bodybuilding.com/fun/exercises.php?Name=Seated+Barbell+Military+Press . Is that the same as the overhead press just with a different name? Thanks.
    #14
    BYF1
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    RE: Eight Questions - 2 day split (no legs) 2006/07/14 17:32:11 (permalink)
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    you couldn't be more wrong buddy, read it and then read it again

    don't do upright barbell rows, i meant bent over barbell/dumbell rows!


    ORIGINAL: lspade69

    Thanks GM . I am guessing the "building new house post" tells how to modify your house to meet the needs of body building but we are actually building a new house at the moment. I have the whole uncarpeted basement to myself and my brother and I will have all the room we need for weightlifting. Also, I am working on my diet, not dialed yet but it is getting a lot better.

    I

    #15
    lspade69
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    RE: Eight Questions - 2 day split (no legs) 2006/07/14 17:42:16 (permalink)
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    Wuw, how would you do barbell rows bent over? Lean over a bench or something and pull the barbell upwards towards your body? Something like that?
    #16
    lspade69
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    RE: Eight Questions - 2 day split (no legs) 2006/07/14 17:52:47 (permalink)
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    ORIGINAL: BYF1

    you couldn't be more wrong buddy, read it and then read it again



    LOL! Wow was I wrong. I am not totally finished with it yet but that is pretty funny.
    #17
    _GM_
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    RE: Eight Questions - 2 day split (no legs) 2006/07/14 17:55:18 (permalink)
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    ORIGINAL: lspade69

    Thanks GM . I am guessing the "building new house post" tells how to modify your house to meet the needs of body building but we are actually building a new house at the moment. I have the whole uncarpeted basement to myself and my brother and I will have all the room we need for weightlifting. Also, I am working on my diet, not dialed yet but it is getting a lot better.

    I wasn't very sure on what the overhead press was but I found this: http://www.bodybuilding.com/fun/exercises.php?Name=Seated+Barbell+Military+Press . Is that the same as the overhead press just with a different name? Thanks.


    lols can picture TT now with his wallpaper n some tools out building his house!

    no its refering to your body as a house. on that link it has a huge database of excersies with instructions and videos of how to do them with good movement!
    #18
    ToxicToffee
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    RE: Eight Questions - 2 day split (no legs) 2006/07/14 18:38:01 (permalink)
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    do i look like a fcuking DIY guru?
    #19
    _GM_
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    RE: Eight Questions - 2 day split (no legs) 2006/07/15 18:39:45 (permalink)
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    ORIGINAL: ToxicToffee

    do i look like a fcuking DIY guru?


    some what yeah! i know that if i ever get kicked out you can sort me out with one of your fine houses that you build
    #20
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