Thread: ADVICE: twice a week split
08-13-2003, 02:53 AM #1
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...
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
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
Any ideas? Its been a long time since Ive done body parts twice a week so what do exp BB think???
08-16-2003, 04:11 AM #2
08-16-2003, 09:28 AM #3
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.
08-17-2003, 06:56 AM #4Associate Member
- Join Date
- Nov 2002
Keep me informed also. I've tried a split like that but I was still sore from the past workout. Good luck
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