Twice a Day Routine advice

[gunslingerKA]

Hey Guys,

I've been taking advantage of Bangkok's abundance of anabolics and have about 3 weeks left in my 10 week training cycle. I was considering doing a twice a day routine until i start PCT to maximize my results since I have nothing to do but weight train all day.
So far I've read that typically you want to do low reps high sets in the morning and at least six hours later high reps low sets. Any advice on body part pairing, number of movements per body part, etc is appreciated.

I'm currently taking 100mgs of prop ED but I also have some Dbol on hand. Considering that I can include the dbol and have a pretty good grasp on my nutrition, i was hoping to set up a 5 day routine. My last weigh-in was 215lbs, 15% BF at 6'4" and 23 years old. So far my routine has been:

Day 1 chest-

• BB or DB flat bench 5X6-10
• Incline BB/DB Bench 4X6-10
• Pec Dec 4X10

• EZ bar preacher 4X10
• Incline Hammer curls 4X6-10
• Machine curls 4X10

Usually I'll add in an extra chest or Bi exercise if I'm feeling the extra energy, usually light weight high rep chins or DB flat presses

Day 2 Rest

Day 3 Back and Tris

• Neutral grip pdowns 5X6-10
• one arm seated cable pulls 4X8-10
• Wide grip pdowns 4X8-10
• pull overs 4X10
• Dips 5X failure
• Close grip press with skullcrusher on the eccentric 4X8-10
• standing cable tri extensions 4X10

Day 4 Rest

Day 5 Legs and Shoulders

• Hack squats 5X6-10
• Leg extensions 2X25
• Seated smith military presses 4X6-10
• Seated DB presses 4X6-10
• DB Lateral Raises 4X10
• Arnold presses 4X10

Day 6 Arms

• Chins 4X10 superset
• Dips 5X failure superset
• Incline Hammer curls 4X10
• Ez bar preacher curls 4X10
• Standing Cable Extensions 4X10

Day 7 Rest

A note on the 5X6-10 and 4X6-10, i go as heavy as possible at 6RM and once i can manage 10 reps of the same weight, i up the weight and repeat the cycle.

This routine's been working pretty well although I do need to take a two-three day break every few weeks. I have a history of lumbar sprains so deadlifts aren't in the equation and I'm lacking definition in my medial deltoids.

I apologize in advance for the long post, just wanted to make sure i gave enough information for you all.

Cheers.

[gunslingerKA]

nothing?

[bmit]

If you want to set up twice a days while still keeping rest like you have now, I would do:

Chest (am) / Back (pm)
Off
Shoulders/ Arms (pm)
Off
Legs
off

Repeat (hitting once every 6 days).

Or were you talking about hitting the same bodypart 2x day?

[rocheey]

I did an HST routine where I did a morning/evening split: Upper Body in the mornings, legs in the evening, 3 times a week. I actually seemed to have more recovery time doing it this way, than, say, just mornings, 6 days a week

[gunslingerKA]

THanks for the replies guys.

I was thinking of focusing on chest and shoulders mostly, with one day split between legs and rack pulls Dogg Crapp training style and then hitting arms with 5 sets of 6-10 with 4 exercises for bis and tris.

THe other 4 days would be something like:
Day 1
chest AM
Shoulders PM
Day 2
Back(vertical pulls) AM
Back(Horizontal pulls) PM
Day 3
Legs AM
Arms PM
Day 4
Rest
repeat

I did some experimenting the other day and I found that I could do One exercise with a pyramid 10+set scheme and then bring it down to 5-8 sets 2-6 reps for the other exercises in the AM. If i'm splitting body parts between the AM and PM, would it be an effective way to maximize growth by doing this in the PM workout as well? I was thinking for the Arms day of increasing the reps and keeping the sets around 5-6.

For example:
BB flat bench pyramid 10+sets pyramid style, working up to 1 RM for 2 sets and then reducing the weight, repping to near failure and then repeating until i got to over 20 reps for a given weight.

Incline DB press 5X4-8
Dips, elbows out chest facing down as much as possible 5X BW failure

DB Flyes 6X5-8

THe PM workout would be similar but for shoulders, with pyramid style and subsequent set/reps for the other exercises.

WHat do you think?

[catabolic kid]

My advice would be to not workout twice a day...

When not on a cycle I would workout 3-4 days a week.

When on a cycle I would go 3 on 1 off.