Results 1 to 4 of 4
  1. #1
    PEDEY's Avatar
    PEDEY is offline Junior Member
    Join Date
    Oct 2001
    Location
    Canada
    Posts
    121

    ADVICE: twice a week split

    I have been training one muscle group a week for the last 2 or 3 years so I think its time for a drastic change for a little while. My body has been taking a beating lately so Ive taken off the last 2 weeks of weights completely and plan to start fresh with a totally new program....

    My plan was to shock the body and do everything twice a week (obviously with less sets). This is what I was thinking...

    MONDAY:
    Chest: Flat Barbell 4 sets, Incline D.B 3 sets
    Shoulders: Front Raise/Side Raise/Rear Raise tri-superset 4 sets
    Triceps: Skull Crushers 3 sets, Rope Pressdown 2 sets
    Abs: Crunches 3 sets, Knee Raise 3 sets

    TUESDAY:
    Quads: Hack Squats 3 sets, Leg Extension 3 sets
    Hamstring: Straight leg deads 3 sets
    Calves: Standing Calf 3 sets
    Back: Cable Row 4 sets, High Row 3 sets
    Biceps: Barbell curls 3 sets, D.B Curls 2 sets

    THURSDAY:
    Repeat Monday

    FRIDAY:
    Repeat Tuesday


    Any ideas? Its been a long time since Ive done body parts twice a week so what do exp BB think???

    STATS:
    23 yrs
    6'4"
    262lbs
    BF 16%


    -PEDEY

  2. #2
    PEDEY's Avatar
    PEDEY is offline Junior Member
    Join Date
    Oct 2001
    Location
    Canada
    Posts
    121
    bump

  3. #3
    trimunex's Avatar
    trimunex is offline Senior Member
    Join Date
    Jul 2002
    Location
    SoCal
    Posts
    1,116
    I think what you have there looks ok. You could definitely work with it and see how it goes for 6-8 weeks. I'd be interested in seeing how it works out for you, if you don't mind keeping me posted.

    The only thing I'll say about a 2-a-week set-up like yours .. most guys who do something similar to your plan, they usually put all 'push' exercises together (chest, shoulder, tris, quads, etc.) and then all 'pulls' together (back, bis, hams, etc.). Just try it out and see how it goes, good luck Bro.

    9

  4. #4
    web03 is offline Associate Member
    Join Date
    Nov 2002
    Location
    michigan
    Posts
    262
    Keep me informed also. I've tried a split like that but I was still sore from the past workout. Good luck

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •