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Help! I Can only lift 2 days a week...

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lifter17
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2004/02/12 11:08:35 (permalink)
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Help! I Can only lift 2 days a week...

From March-June I will only be able to lift on Tuedays and Thursdays. I have to develop a good split for those days. So Far I came up with working chest, triceps and shoulders every Tuesday, and lifting legs, back and biceps on thursday. I'd be doing about 5 exercises, or 15 sets a day with a heavy weight. This is what I came up with so far. I'm not looking 2 be a body builder, just gain more mass/stength. What rep scheme do you think would work best?

Day 1 (Tuesday)
Chest/Tricep/Shoulders

Flat Bench Press 3 x 4-6 or 6-8
Incline Bench Press 3 x 4-6 or 6-8
Close Grip Bench Press 3 x 4-6 or 6-8
Sitting Military Press 3 x 4-6 or 6-8
Lateral DB Raises 3 x 4-6 or 6-8

Day 2 (Thursday)
Legs/Back/Biceps

Barbell Leg Squats 3 x 4-6 or 6-8
Front Lateral Cable Pulldowns 3 x 4-6 or 6-8
Barbell Trapezius Shrugs 3 x 4-6 or 6-8
Bent over DB Rows 3 x 4-6 or 6-8
Bicep DB Curls 3 x 4-6 or 6-8

#1

9 Replies Related Threads

    JayavarmanVII
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    RE: Help! I Can only lift 2 days a week... 2004/02/12 11:46:04 (permalink)
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    Deadlift
    Front Squat
    Calf Raise
    Abs

    Dips
    Chins
    Mil Press
    Grip
    #2
    PikeKing
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    RE: Help! I Can only lift 2 days a week... 2004/02/12 11:55:12 (permalink)
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    quote:
    Originally posted by tuffnutt

    Deadlift
    Front Squat
    Calf Raise
    Abs

    Dips
    Chins
    Mil Press
    Grip



    this is a good routine
    #3
    veganlifter
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    RE: Help! I Can only lift 2 days a week... 2004/02/12 12:02:35 (permalink)
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    good routine there from tuffnut. Though i'd probably just go for whole body per session, something like this:

    squats
    good mornings
    bench
    bentover rows
    curls

    deadlifts
    front squats
    overhead presses
    pull ups
    dips

    rep/set range somewhere around 3x5
    #4
    DerMalePhonkMann
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    RE: Help! I Can only lift 2 days a week... 2004/02/13 07:20:25 (permalink)
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    Looks good to me vegan. Add in some grip work as well of course.
    #5
    PikeKing
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    RE: Help! I Can only lift 2 days a week... 2004/02/13 09:50:22 (permalink)
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    routines good vegan, i think in this case though tuffnuts is better. Lifter17 only has one day of rest after workout 1 until hes on workout 2. Thats not enough recovery routine. Yours would work if there was maybe 3 days off.
    #6
    PauliE
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    RE: Help! I Can only lift 2 days a week... 2004/02/13 16:22:18 (permalink)
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    I do a 2 day split and mine's like this:

    day 1
    bench press
    military press
    squat

    day 2
    deadlift
    row
    chins

    Might not be to your liking, but I've discovered I really like this.
    #7
    Skinny76
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    RE: Help! I Can only lift 2 days a week... 2004/06/21 16:23:01 (permalink)
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    quote:
    Originally posted by PauliE

    I do a 2 day split and mine's like this:

    day 1
    bench press
    military press
    squat

    day 2
    deadlift
    row
    chins


    This looks perfect for me. I do taekwondo on Monday and can train 2 other week nights. What days would be best and what sort of rep/set range should I be doing to gain maximum size?
    #8
    gazdai
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    RE: Help! I Can only lift 2 days a week... 2004/06/21 18:31:49 (permalink)
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    Something like 5x5 or 4x6. Except Deadlifts, IMO do 6x2.
    #9
    Skinny76
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    RE: Help! I Can only lift 2 days a week... 2004/06/21 21:25:06 (permalink)
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    Is that 6 sets of 2 reps or 2 sets of 6 reps?
    #10
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