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x2 Week Bodypart Workout Routine Ideas ?

Stroke UR Ego

Stroke UR Ego

Banned
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)
 
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...
 
personal preference but i wouldnt do calves and then legs, but my calves are naturally big so im biast
 
Stroke UR Ego said:
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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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?
 
ZiR RED said:
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?
Click to expand...

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
 
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.
 
funkd0c said:
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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Can you give me an example of exercises done in a day eg. Mon- chest = flys flat bench etc
 
Stroke UR Ego said:
Can you give me an example of exercises done in a day eg. Mon- chest = flys flat bench etc
Click to expand...

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.
 
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?
 
funkd0c said:
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.
Click to expand...

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.
 
Rodja said:
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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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.
 
funkd0c said:
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.
Click to expand...

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.
 
Rodja said:
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.
Click to expand...

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.
 
funkd0c said:
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.
Click to expand...

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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