YB
BannerBanner

Help needed with twice a week...

Author
The Truth
Pro-Member
  • Total Posts : 5707
  • Reward points: 5168
  • Joined: 2010/07/16 11:46:31
  • Location: san andreas
  • Status: offline
2011/04/07 22:30:36 (permalink)
0

Help needed with twice a week...

I want to go from a 3 day split to hitting every body part twice a week. At the mo I only have access to a commercial gym.... (So no barbells, please take this into account and use the exercises I have listed, thanks)
 
Current work out - Mon chest/tri
                              DB flys
                              DB flat press (these 2 super-setted) (was doing smiths but wasn't getting any results)
                              Press up's
                              Tri bench dips
                              Twin rope pull downs
                              Obliques
 
                              Wed Back/Biceps
                              DB rows or smiths rows or smiths stiff legged deads
                              Wide grip pull down
                              V grip pull down
                              Upper back machine/face pulls
                              DB concentration curls
                              Cable single hand bicep curls
                              Abs
 
                              Fri legs/shoulders
                              Smiths squats
                              Smiths calve raises
                              DB lunges
                              Machine leg curls
                              DB shoulder press
                              DB lat raise
                              DB Bent over seated reverse flys
                              Grip training or more core work
 
I've not included any cardio that I do on these days or other days as I feel I don't need any help with that.
 
This is what I want to do
 
Mon - Upper - strength
Tues - Lower - hypertrophy
Wed - off
Thurs - Upper - hypertrophy
Fri - Lower - strength
 
I want to hit every body part twice but the trouble is upper body day seems to busy (that I have in my head) and lower body day looks wrong if I include shoulder exercises as they would have been hit the day before on upper day.... Any help??
 
 
post edited by The Truth - 2011/04/07 22:34:38
#1

4 Replies Related Threads

    Jecko
    Olympian Member
    • Total Posts : 646
    • Reward points: 3239
    • Joined: 2010/01/26 19:54:37
    • Location: UK
    • Status: offline
    Re:Help needed with twice a week... 2011/04/08 02:56:42 (permalink)
    0
    If you are doing a split like that, then you are best of sticking to most, if not all compound lifts throughout your session.
     
    Upper
    Bench
    Military Press
    Rows
    Chins (or bi exercise)
    Dips (or tri exercise)
    i said you can change them, but Chins don't only work bi's they work back too and a lil shoulder. Dips, chest, tris shoulders etc. 
     
    Lower
    Deadlift
    Sumo Deadlift
    Squat
     
    Most exercises, if not all can be done using dumbbells. 

    #2
    PunchingPoet
    New Member
    • Total Posts : 3
    • Reward points: 893
    • Joined: 2010/01/28 14:56:48
    • Status: offline
    Re:Help needed with twice a week... 2011/04/08 07:41:11 (permalink)
    0
    Hi there, stick with the same routine but move to 3 days on 1 day off. Use a mix of heavy and light sessions.  
    #3
    The Truth
    Pro-Member
    • Total Posts : 5707
    • Reward points: 5168
    • Joined: 2010/07/16 11:46:31
    • Location: san andreas
    • Status: offline
    Re:Help needed with twice a week... 2011/04/08 14:16:34 (permalink)
    0
    Jecko - Good advice mate but the only trouble is the dumbbell's only go up to 32kg, I wanted a isolation routine but hitting everything twice a week. The problem is isolation routines get busy quick and trying to fit all the exercises twice a week seems difficult.... 
     
    Punchingpoet - What you mean do the split 3 days in a row have one day off and do it again??? Sounds like a good idea or how about doing the 3 day split mon, tues and thurs and then fri do mondays again, this way every week just one day gets repeated and it rotates??
    #4
    The Truth
    Pro-Member
    • Total Posts : 5707
    • Reward points: 5168
    • Joined: 2010/07/16 11:46:31
    • Location: san andreas
    • Status: offline
    Re:Help needed with twice a week... 2011/04/09 15:01:34 (permalink)
    0
    Come up with this
     
    Mon Upper 4x6 - Smiths flat bench (or DB)
                               DB flys
                               Push ups (Max over a certain time limit)
                               Smiths rows
                               Wide grip lat pull down
                               Upper back machine
                               Bicep curls
                               Core work
                               P.m cardio (gym)
    Tues Lower 3x8- Smiths squats
                               Leg curls
                               Calve raises (just body weight)
                               DB shoulder press
                               DB Lat raise
                               Skull crushers
                               Grip strength training
                               P.m cardio (gym)
    Wed - Cardio
    Thurs Upper 3x8- Incline DB or smiths bench press
                                Pec deck
                                Push ups (same as mon)
                                Single arm rows
                                V grip pull down
                                Twin rope face pulls
                                Cable bicep curls
                                Core work
                                P.m cardio (gym)
    Fri Lower 4x6 -    Lunges
                               Calve raises (10 smiths followed by 10 body weight 3 times with no rest)
                               Leg curls
                               Shoulder press machine
                               DB reverse flys (seated and bent over)
                               Twin rope pull downs
                               Core work
                               P.m cardio (gym)
    Sat - Off/cycling
    Sun - Swimming
     
    4x6 days can include drop sets, forced negatives and partial reps.
     
    The only thing I'm not sure about is putting shoulders on leg days as they would of got hit on upper anyway so would be twice in a row but not directly???
     
    I know an all over barbell routine would be better but trying to make the best of what I've got available at the moment...
     
     
     
     
    #5
    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