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  1. #1
    Kärnfysikern's Avatar
    Kärnfysikern is offline Retired: AR-Hall of Famer
    Join Date
    Dec 2001
    Scotty, beam me up

    twice a week routine

    I am very busy nowdays with studying so I have close to no time to workout. Trying to figure out a good routine that will only have me in the gym 2 times a week and max 45-50 minutes each time.

    My main goal is strenght aswell so this is what I came upp with, somewhat westside inspired

    Week 1:
    Max effort lower body day:
    Squats to parallel, working upp to a 3rm and then a 1rm. 10-12 sets total
    Squats for reps below parallel 3 sets 6 reps
    Romanian deadlifts 4 sets 6 reps

    Max Effort upper body day:
    Chained close grip bench working upp to a 3rm and 1rm, 10-12 sets total
    Chained close grip bench for reps 3 sets 6 reps
    Decline skullcrushers 4 sets 10 reps
    Barbel rows 4 sets 6-12 reps

    Week 2:
    Max effort lower body day.
    Deadlift working upp to a 3rm and 1rm same as squats
    Deads for reps 3 sets 6 reps(paused reps)
    Legpress 4 sets 10-15 reps

    Max effort upper body day:
    Dumbell press 4 sets 5-8 reps(I feel I need to add chest mass in order to gain strenght so thats why I dont do a pure max out exercise here)
    JM press 3 sets 6 reps
    front(plate), rear, side laterals superset 3 sets 10 reps each.
    Seated rows 4 sets 6-10 reps

    I will do no explositivity training because I have no time for it realy. I wont rotate exercises unless I stop gaining in them. I will stick to mostly full range of motion except rotate in rack pulls and rack lockouts from sticking points in the first rotation.
    No box squats because I enjoy regular squats more. I also find it very uncomfterable to do box squas without a spotter even in the rack.
    No good mornings because there is not a exercise in existance that I hate more.

    So what do you guys think? Input greatly appriciated especialy from powerlifters

  2. #2
    Bigpup101's Avatar
    Bigpup101 is offline Senior Member
    Join Date
    Sep 2004
    i think it looks pretty good, i was on a twice a week routine for about 3 months and saw some decent gains, i went about it a little different though, i split it into a push pull routine..good luck with it bro

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