training twice a week

[enzo73]

Hello guys, I am 44 years old and for business reasons I have to train only twice a week. I thought of a total body so divided:
Mon: Bench press 3x8
******** DUMBBELL Flyes 2x12
******** BENCH DIPS 2x10
******** LYING DUMBBELL LATERAL RAISE REAR 2x12
******** CHIN-UP 2x10
******** DEADLIFT 3x5
******** ONE-ARM DUMBBELL ROW 3x 8
******** BARBELL CURL 3x10
******** CABLE CRUNCH 3x12

Fri: INCLINE DUMBBELL PRESS 2x10
******** DIPS 2x10
******** BENT-OVER LOW PULLEY SIDE LATERAL 2x10
******** CABLE INTERNAL ROTATION 2x12
******** SEATED CABLE ROWS 2x10
******** WIDE-GRIP LAT PULLDOWN 3x8
******** DUMBBELL SHRUG 2x10
******** LEG PRESS 4 x 12/11/10/9
******** Hyperextensions (BACK EXTENSIONS) 2 x 12
******** ALTERNATE INCLINE DUMBBELL CURL 3x 10
******** DECLINE REVERSE CRUNCH 3x12
******** DUMBBELL SIDE BEND 2x 10
What do you think ? Height 180 cm x 76 kg. goal hypertrophy

 

[Ch12matt]

I would be adding squats into the mix, and personality would be doing deadlifts first on the monday as for me thats my most explosive set and burns me out and would just be horrible near the end.

 

[gaz7456]

I would agree a full body workout will ensure you get the maximum from your 2x week workouts, but i'd start with the biggest compound movements and end with the lighter movements at the end.

Doing a bit more leg work to help balance against the upper body exercises as your set count is very unbalanced towards upper body. Also you could probably drop the curls, as your biceps will get hit from the back work you have in the schedule.

I'd also do the ab/core work on a different day and just do some body weight movements which i assume you can still do on other days, like plank, etc.

By simplifying and shortening the routine you are more likely to get through it and be able to maintain maximum intensity.

 

[PaulBlack]

2 cents...
Something I noticed at the start, is not really any overhead work in there, (like a standing military press or something), which I think is good to keep the strength in the shoulder girdle and load the spine more vertically instead of off a bench.
IMO, doing mostly chest work, where the arms are out in front of you, after a while, can make it tough to get the arm/elbow directly overhead.
Also, as was stated above, and if my 1st goal is hypertrophy, I might concentrate a little more of the work on the big 3-5-7 compound moves first and foremost, then worry about the small muscles. ie: Working from large groups to small.

A)
Squat or Leg Press 3x8-10
BP 3x8-10 (or incline BP, or perhaps dips*)
Chins or Bent or Low cable Rows 3x8-10
Abs xxx
Arms xxx

B) Deadlift 2x8-10
OHP's 3x8-10
Pull ups or Pull Dwns 3x8-10
Arms xxx
Abs xxx

IMHO, one gets more bang for the buck on the big overall body groups, loads the spine with enough standing work, gets the HR up on the big compounds (especially the bending exercises). Easy to track progress too.
If one is working hard enough on the compounds, (that hit 85% of the body's mass) all the other small stuff can be done and one doesn't lose the true big body work.
You do not have to start every workout in the same exact order either. Maybe once in a while BP's or OHP's could be first up, followed by the hip, leg and back stuff!?

* As far as dips, and your age, you may very well be built to take work with them, but they can be tough on the little rotator cuff muscles, so just be circumspect and be careful how low you go if you do use them. (They gave me enough niggles later on to pretty much drop them)

 

[enzo73]

You are right brother, but having a kyphosis attitude I'm trying to move work on the rear deltoids. The arms have always been a weak point for me and I did not delete a directed work on triceps and biceps. You are right to prioritize the major exercises. As for the Deadlift 140 kg load if I can not keep the barbell for more than 5/6 rep .... You are right on the DIP, often I bother me his back and cut him off.

 

[PaulBlack]

I see what you're saying as far as the rear delt, but I do think rotation can become limited even though the delts get worked. It can depend on how much stretch, rotation, or flexibility the cuff muscles gets.
I did lots of benching when I was younger and neglected somewhat my flexibility, so I had to do a little work with rotation work to gain more mobility.
Nothing wrong with direct arm work either, but the arms do get some good work with BP's and rowing/pulling towards the body.

 

[TSMilliner]

2 cents...
Something I noticed at the start, is not really any overhead work in there, (like a standing military press or something), which I think is good to keep the strength in the shoulder girdle and load the spine more vertically instead of off a bench.
IMO, doing mostly chest work, where the arms are out in front of you, after a while, can make it tough to get the arm/elbow directly overhead.
Also, as was stated above, and if my 1st goal is hypertrophy, I might concentrate a little more of the work on the big 3-5-7 compound moves first and foremost, then worry about the small muscles. ie: Working from large groups to small.

A)
Squat or Leg Press 3x8-10
BP 3x8-10 (or incline BP, or perhaps dips*)
Chins or Bent or Low cable Rows 3x8-10
Abs xxx
Arms xxx

B) Deadlift 2x8-10
OHP's 3x8-10
Pull ups or Pull Dwns 3x8-10
Arms xxx
Abs xxx

IMHO, one gets more bang for the buck on the big overall body groups, loads the spine with enough standing work, gets the HR up on the big compounds (especially the bending exercises). Easy to track progress too.
If one is working hard enough on the compounds, (that hit 85% of the body's mass) all the other small stuff can be done and one doesn't lose the true big body work.
You do not have to start every workout in the same exact order either. Maybe once in a while BP's or OHP's could be first up, followed by the hip, leg and back stuff!?

* As far as dips, and your age, you may very well be built to take work with them, but they can be tough on the little rotator cuff muscles, so just be circumspect and be careful how low you go if you do use them. (They gave me enough niggles later on to pretty much drop them)

Agree with all he is saying. Stick to the big compounds for biggest bang, and put some overhead work in there. Would also put in a bit more upper back work than you have to keep the balance in check if it were me.

Have to ask, is there Is there no way at all to do some body weight exercises in between these workouts to further supplement your training? I used to have to do that when I traveled for work. Even a good push up workout combined with some exercise bands to give you a good body pump is better than the alternative of not doing anything.