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Twice a week routine help please?

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stephec
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2015/03/08 14:58:52 (permalink)
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Twice a week routine help please?

I'm currently doing Stronglifts but due to other commitments I quite often only get to the gym twice a week.
 
So I'm looking for suggestions for a pair of routines, aimed mainly at putting on size, that would replace the ABA/BAB three times a week that I can't always keep up with at the moment.
 
And to make things worse I've had a gammy knee for the past month which this morning decided it wouldn't even let me squat my own bodyweight or do any bent over rows without pain.
 
I'd ideally like something for when my knee is better that includes squats and deads, but for now it looks like upper body only.
 
What can I do?
#1

8 Replies Related Threads

    W0mpa
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    Re: Twice a week routine help please? 2015/03/08 15:32:24 (permalink)
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    A very good 2 day routine is frankies for when you can squat and dead:
     
    http://www.muscletalk.co.uk/Another-Mass-Building-Program-from-Frankie-NY-m27107-p1.aspx
     
    Basically all exercises 3x5 or 4x6.
     
    Front Squats, Back Squats, or Overhead Squats
    Dumbbell Bench Press or Barbell Bench Press
    Barbell Rows or Dumbbell Rows
    Barbell Curls, Dumbbell Curls, or Close Grip Underhand Chins
    Grip or Ab Exercise

    WORKOUT 2

    Barbell or Dumbbell Overhead Presses
    Deadlifts, Stiff Leg Deadlifts, Rack Pulls, or Power Cleans
    Dips
    Wide Grip Chins
    Grip or Ab Exercise

     
     
    If you are looking to do upper body only for now then I would suggest an upper lower split, minus the lower day. So
     
    Upper 1
    A1) Incline Press 3-4×8-12
    A2) Chin-Ups (50)
    B1) Dumbbell Overhead Press 2-3×8-12
    B2) Dumbbell Rows 2-3×8-12
    C1) Lateral Raises 2×15-20
    C2) Barbell Curl 3×10
     
    Upper 2
    A1) Overhead Press 4-5×4-8
    A2) Chin-Ups 4-5×4-8
    B1) Dumbbell Incline Press 2-3×8-12
    B2) Barbell Row 3-4×8-12 - substitute for cable rows or lat pull downs
    C1) Dips 2xmax reps
    C2) Thick Grip Hammer Curls 2×15



    #2
    thegrimreaper
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    Re: 2015/03/08 19:36:01 (permalink)
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    Push/pull or a full body routine is best for two days a week training.



    An example..



    Push-

    Squats

    Bench

    Ohp



    Pull-

    Deads

    WGC's

    Rows



    Add in a few isolating exercises where you see fit.

    #3
    stephec
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    Re: 2015/03/10 21:43:08 (permalink)
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    Thanks guys.
     
    Wompa, I'm not sure of the significance of the A1, A2, etc.
     
    Do you mean do them all in one workout, or rotate them in numbered order?
    #4
    W0mpa
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    Re: 2015/03/12 20:06:24 (permalink)
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    SOrry mate, it means to superset them ie one after another then rest
    #5
    W0mpa
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    Re: 2015/03/12 20:06:47 (permalink)
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    A1, straight into A2, rest. repeat
     
    #6
    stephec
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    Re: 2015/03/13 20:39:33 (permalink)
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    Thanks Wompa, that sounds like hard work.
    #7
    stephec
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    Re: 2015/03/13 20:42:48 (permalink)
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    Right, I had this in mind  for while my knee is still sickly -
     
    Workout A
    BB bench press
    DB bent over row
    Dips
     
    Workout B
    Pull ups
    Standing BB shoulder press
    Lat pull downs
     
    To be done either two or three times a week.
     
    Anyone care to comment on this please?
     
     
    #8
    Keith1980
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    Re: 2015/03/13 21:08:50 (permalink)
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    Workout A
    Squats
    Bench
    Row

    Workout B
    Dead lift
    Pull Ups
    Over Head Press
    #9
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