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  1. #1
    xenithon is offline Member
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    Talking Critique the New Workout - Hitting Muscles Twice A Week

    Hi Guys,

    I have delayed starting a new program for a while but will be starting it next week. I used to do a 4-day split consisting of the following:
    Monday - Quads, Hams and Abs
    Tuesday - Chest and Tris
    Thursday - Back and Bis
    Friday - Shoulders, Calves and Abs

    I wanted to try a different approach, which allows me to hit the muscles twice a week. I devised a 2-day split which would be done twice a week. I worked on it for a while with some great advice and input from the guys here. I just want to get back on track and have it re-checked Just to make sure I am not leaving anything important out. So, here goes:

    [BTW you will notice I have combined certain exercises together as I was told it would be more effective that way. For example on day B I would do an exercise for chest then an exercise for back, rather than doing all the exercises for chest and then moving onto back. Should I keep them grouped like this?]

    Workout A (Quads, Hams, Calves, Abs, Shoulders)
    Squat x 3
    SLDL x 2

    Legpress x 2
    Hamstring Curls x 2

    Seated calf raises x 2
    Shoulder press x 3

    Donkey raises x 2
    Side laterals x 3

    Crunches x 2 supersetted with Hanging leg raises x 2
    Shrugs x 3

    Workout B (Chest, Back, Bis, Tris)
    Flat BB x 3
    Deadlift x 3

    Incline DB x 2
    Pullups x 3

    Flyes x 2
    BB rows x 2

    BB curls x 2
    Skullcrushers x 2

    Incline DB Curls x 2
    Closegrips BP x 2

    Cardio is done on off days. I mix it up sometimes 30-40 minutes lower intensity, sometimes 20 minutes HIIT.

    All advice welcome
    X

  2. #2
    decadbal's Avatar
    decadbal is offline Banned
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    well your goals would help in determinind what your doing right or wrong

  3. #3
    xenithon is offline Member
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    Hi There,

    22 years old, 1.75m tall, 150lbs. Looking to add lean mass. Not looking to bulk. I am at around 10% and would like to add muscle mass while maintaining fat percentage (I know it will take longer but I guess it's a personal preference, as opposed to a bulk then cut cycle).

    Current routine is OK but I simply feel stagnated. Been doing it for quite a while so looking for a change.

    Cheers,
    X

  4. #4
    decadbal's Avatar
    decadbal is offline Banned
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    whats your current prog. what are your rep ranges, and whats your diet like

  5. #5
    xenithon is offline Member
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    Hi There,

    Current split is:
    Monday - Quads, Hams and Abs
    Tuesday - Chest and Tris
    Thursday - Back and Bis
    Friday - Shoulders, Calves and Abs
    (Cardio done of off days, sometime low intensity for 30-40 minutes, sometime HIIT for 20 minutes)

    Rep ranges are anywhere from 4-10. Generally it is around 6-8 but sometimes I go higher/lower in order to change things up. For example sometime I would go lighter on squats one week and focus on strict form for 10-12 reps. On the other side of the spectrum sometimes I will go all out on deads for example and go very heavy for 3-4. But if I had to generalise, I'd say 6-8.

    Thanks again for any help,
    X

  6. #6
    decadbal's Avatar
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    specific exercises and sets and reps... for program now and one u wanna swtich to.

  7. #7
    xenithon is offline Member
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    Monday - Quads, Hams and Abs
    Squats x 4
    Legpress x 4
    Front Squats x 2
    Extensions x 2 / Lunges x 2 (alternate every week or two)
    SLDL x 3
    Hamstring Curls x 3
    Abs - miscellaneous exercises, 5-6 sets

    Tuesday - Chest and Tris
    Incline DB x 4
    Incline BB x 3
    Decline DB x 3
    Dips x 3 / Flyes x 3 (alternate every week or two)
    Skullcrusher x 3
    CG Bench x 3
    V-Bar Pulldown x 3 / Rope pulldown x 3 (alternate every week or two)

    Thursday - Back and Bis
    Deadlift x 4
    Pullup x 4
    BB Row x 3
    One-arm Long bar row x 3
    BB Curl x 3
    Spider Curls x 3
    Incline DB curl x 3 / Cable Preacher curl x 3 (alternate every week or two)

    Friday - Shoulders, Calves and Abs
    DB Press x 3
    BB Shoulder Press to the front x 3
    Laterals x 3
    Rear Delts x 3
    Seated calve raises x 4
    Donkey raises x 3
    Abs - miscellaneous exercises, 5-6 sets

    Rep range = 6-8. The above workout is what I have been doing for around 3 months now. Before then I was experimenting with various factors such as very low rep ranges (3-5), high reps (12-15), lower volume (8-9 sets for big bodyparts, 5-6 sets for smaller ones) and higher volume (20 sets for large muscle groups, 15 sets for smaller ones). This has sort of been a happy medium which has seemed to worked better for my body.

    For the new routine it will be as stated in the original post:
    Workout A (Quads, Hams, Calves, Abs, Shoulders)
    Squat x 3
    SLDL x 2

    Legpress x 2
    Hamstring Curls x 2

    Seated calf raises x 2
    Shoulder press x 3

    Donkey raises x 2
    Side laterals x 3

    Crunches x 2 supersetted with Hanging leg raises x 2
    Shrugs x 3

    Workout B (Chest, Back, Bis, Tris)
    Flat BB x 3
    Deadlift x 3

    Incline DB x 2
    Pullups x 3

    Flyes x 2
    BB rows x 2

    BB curls x 2
    Skullcrushers x 2

    Incline DB Curls x 2
    Closegrips BP x 2

    Rep ranges will remain the same (6-8).

    Thanks and cheers
    X

  8. #8
    decadbal's Avatar
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    it looks pretty good, if im readin it right, im tired so i might not be, ill check back tomorrow but it looks good

  9. #9
    xenithon is offline Member
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    Much appreciated! Till then

  10. #10
    63190's Avatar
    63190 is offline Anabolic Member
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    I don't think it's enough sets for hypertrophy.

  11. #11
    xenithon is offline Member
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    Hmmm. What would you suggest? Changing the exercises currently @ 2 sets to 3 sets, or more of a complete revamp? What I based it on was the number of sets I currently do in my 4-day split (for example Chest I do 12-14 sets currently, and with the new routine it is around 7 sets per workout, done twice a week).

    Cheers,
    X

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