Thread: twice a week routine
10-09-2005, 05:44 AM #1
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
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
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
10-09-2005, 08:45 AM #2
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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