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  1. #1
    TMS's Avatar
    TMS
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    Started my 2/1 training today. *critique*

    I felt it was time for change again. I did the 2on/1off thing last time I cut and it went well so I decided to try it again.

    My training will be as followed:

    monday - back/bi
    deads, lat pulls downs, bent over bb rows/bb curl, db curl, hammers
    tues - chest/tri
    incline, flat, flys/cgbp, cable pressdowns, rope
    wed - off
    thurs - quads/hams/calves
    squats, leg ext/stiff leg deads/standing calve raises
    friday - shoulder/traps
    bb presses, db side laterals, reverse flys/bb shrugs, machine shrugs
    saturday - off
    sunday - repeat

    3sets per excersize. cardio 4-5x a week(not on leg day)
    i gotta figure out where I can incorporate abs in there. i would say about 2x a week.

    feel free to critique.

  2. #2
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    It would help if you would list set/reps. I really think you could find some better exercises than some of the on you have selected, especially your tricep work out. Get rid of the flyes on chest day and throw in dips instead. Do your reverse flyes on back day; you will feel it a whole lot more. Do some more research. Lately there have been a ton of posts that should give you a good start on a solid routine.

  3. #3
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    I actually revised it...

    monday - back/bi
    deads, lat pulls downs, bent over bb rows/bb curl, db curl, hammers
    tues - chest/tri
    incline, flat, decline/cgbp, heavy dips, rope
    wed - off
    thurs - quads/hams/calves
    squats, leg ext/stiff leg deads/standing calve raises
    friday - shoulder/traps
    bb presses, db side laterals, reverse flys/bb shrugs, machine shrugs
    saturday - off
    sunday - repeat

  4. #4
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    TMS
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    Quote Originally Posted by diamonds
    It would help if you would list set/reps. I really think you could find some better exercises than some of the on you have selected, especially your tricep work out. Get rid of the flyes on chest day and throw in dips instead. Do your reverse flyes on back day; you will feel it a whole lot more. Do some more research. Lately there have been a ton of posts that should give you a good start on a solid routine.

    I actually do reverse flys on back day now but I didn't wanna cram too much into my back and bicep day as my delt/trap day would be alot shorter getting me out of the gym in less then an hour.

  5. #5
    diamonds's Avatar
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    my delt/trap day would be alot shorter getting me out of the gym in less then an hour.

    Whats wrong with that? Remember you don't need to spend a whole lot of time in the gym; under an hour is best; really you should aim for 45 minutes.
    I just did my shoulder/trap routine yesterday and it took right at 50 minutes.
    Here is what i did:
    BB behind the neck press (2 VERY LIGHT warm up sets 12-15) 3 sets of 8-10
    DB Side Laterals 3x10
    DB hammer presses 3x8
    Upright Rows 3x10
    BB Front Shrugs 3x12
    DB Side shrugs 3x12
    After this I was fully cooked. Next time I might even take out the upright rows. I'm getting ready to put together a 2 on 1 off routine. I'll post it so you can look at it!

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