x2 Week Bodypart Workout Routine Ideas ?

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    x2 Week Bodypart Workout Routine Ideas ?


    I currently workout by -

    Chest/Triceps/Calfs
    Legs/Abs
    Shoulder/Back/Biceps
    REST (one day)
    Chest/Triceps/Calfs
    Legs/Abs
    Shoulder/Back/Biceps ..etc


    But I'm tired of having to hit the gym on different days eg. Last Sunday was Chest, this Sunday is Legs

    So does anyone have any recommendations ? ideas ?

    I want to do both high and low volume too (which I do now)

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    focus on a "day of the week" routine, for exmple:

    m-off
    t-legs
    w-chest/tri
    t-off
    f-back/bi
    sat-off
    sun-delts/traps

    if i miss a gym day i make it up on an off day...
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    personal preference but i wouldnt do calves and then legs, but my calves are naturally big so im biast
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    Quote Originally Posted by Stroke UR Ego View Post
    I currently workout by -

    Chest/Triceps/Calfs
    Legs/Abs
    Shoulder/Back/Biceps
    REST (one day)
    Chest/Triceps/Calfs
    Legs/Abs
    Shoulder/Back/Biceps ..etc


    But I'm tired of having to hit the gym on different days eg. Last Sunday was Chest, this Sunday is Legs

    So does anyone have any recommendations ? ideas ?

    I want to do both high and low volume too (which I do now)
    How do you do both high and low volume? I'm assuming one of your workout days is high reps the other lower reps?

    How about a simple upper/lower split?
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    Quote Originally Posted by ZiR RED View Post
    How do you do both high and low volume? I'm assuming one of your workout days is high reps the other lower reps?

    How about a simple upper/lower split?
    Yes, but sometimes I may do 5 or 4 sets (depending on the exercise) with 2 being low and the other 2 high


    I'm considering doing upper/lower split but I like hitting the gym alot
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    If you wanted to do all body parts 2x a week then I would do:

    Mon: chest/shoulders/ tri/ back
    Tues: legs/calves/biceps/ forearms/ abs
    Wed: rest
    Thurs: same as mon
    Fri: same as tues
    Sat: rest/cardio
    Sun: rest/cardio

    That's what I do and I have seen great results from it. You can actually flip those exercises however you want.
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    Quote Originally Posted by ZiR RED View Post
    How do you do both high and low volume? I'm assuming one of your workout days is high reps the other lower reps?

    How about a simple upper/lower split?
    Was going to suggest same thing
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    Quote Originally Posted by funkd0c View Post
    If you wanted to do all body parts 2x a week then I would do:

    Mon: chest/shoulders/ tri/ back
    Tues: legs/calves/biceps/ forearms/ abs
    Wed: rest
    Thurs: same as mon
    Fri: same as tues
    Sat: rest/cardio
    Sun: rest/cardio

    That's what I do and I have seen great results from it. You can actually flip those exercises however you want.
    Can you give me an example of exercises done in a day eg. Mon- chest = flys flat bench etc
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    Quote Originally Posted by Stroke UR Ego

    Can you give me an example of exercises done in a day eg. Mon- chest = flys flat bench etc
    Monday/thurs: flat or incline bench, flat or incline DB press, cable flys, pull ups, rows, power or hang cleans, military press or upright DB press, upright rows or lateral raises, CGBP, skull crushers or tricep press downs.

    Tuesday/Friday: squats, Romanian dead lifts, hamstring curls, leg extensions, calf press/raise, various bicep curls, forearm curls, various abs.

    Hope this helps. You can do a high volume routine Monday and Tuesday, then a low volume heavy routine on Thursday and Friday.
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    what are your goals? how long have you been lifting consistently? how long have you followed your own programs? how long have you followed proven programs? how are your results over the last few years?
    you can call me "ozzie" for short.
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    Quote Originally Posted by funkd0c View Post
    Monday/thurs: flat or incline bench, flat or incline DB press, cable flys, pull ups, rows, power or hang cleans, military press or upright DB press, upright rows or lateral raises, CGBP, skull crushers or tricep press downs.

    Tuesday/Friday: squats, Romanian dead lifts, hamstring curls, leg extensions, calf press/raise, various bicep curls, forearm curls, various abs.

    Hope this helps. You can do a high volume routine Monday and Tuesday, then a low volume heavy routine on Thursday and Friday.
    If you cut the amount of lifts per session in half, it could work, but I doubt you'll be able to go through that many sets with a solid level of intensity.
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    Quote Originally Posted by Rodja

    If you cut the amount of lifts per session in half, it could work, but I doubt you'll be able to go through that many sets with a solid level of intensity.
    I half agree with you. It can work, I was giving example of lifts for each body parts. When I do it, number of sets are low per body part. I kind of base it on DC training.
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    Quote Originally Posted by funkd0c View Post
    I half agree with you. It can work, I was giving example of lifts for each body parts. When I do it, number of sets are low per body part. I kind of base it on DC training.
    Using your example for Mon/Thu, you have 10 lifts with many of them overlapping muscle/movement patterns, not to mention you have a VERY high imbalance of internal:external rotation.
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    Quote Originally Posted by Rodja

    Using your example for Mon/Thu, you have 10 lifts with many of them overlapping muscle/movement patterns, not to mention you have a VERY high imbalance of internal:external rotation.
    Touché. I wasn't specific enough. 1 exercise per muscle group is common for me. But I can agree with the imbalance of internal/external rotation. Can you give me an example of a more balanced day using same muscle groups.
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    Quote Originally Posted by funkd0c View Post
    Touché. I wasn't specific enough. 1 exercise per muscle group is common for me. But I can agree with the imbalance of internal/external rotation. Can you give me an example of a more balanced day using same muscle groups.
    First, I'd cut out half of the flys and upright rows completely. They both tend to lead to impingements just by their ROM. After that, I'd pick one out of the clean and/or press group and rotate them from session to session. Next, I'd some facepulls in-between sets of your DB presses and, finally, superset either WYTs or external rotations with a cable or band with your final triceps exercise.
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