 |
 |
 |
|
|||||||
| Photo Gallery | Register | Members List | Blogs | Search | Today's Posts | Mark Forums Read |
| Training Learn proper form, techniques, & routines. Post questions about weight training as it relates to muscle building.
Sponsored by: BigBackGrips.com |
How does this 2-Day split look for my g/f...
 |
|
|
LinkBack | Thread Tools | Display Modes |
07-17-2005, 08:12 PM
|
#1 |
|
Registered User
Join Date: Apr 2005
Location: Tulsa, OK, USA
Posts: 603
|
How does this 2-Day split look for my g/f...
My g/f is gonna start lifting soon. I wrote up this possible 2-Day split for her... 1 day upper and one day lower. The upper days are on a 3-week rotation of 2 of 3 groups per week... see below.
Week 1 D1: Chest Back BB Bench: 2 Sets Inc DB Bench: 2 Sets Pulldowns: 2 Sets Machine Rows: 2 Sets D2: Legs Abs Squats: 3 Sets Deads: 1-2 Sets Seated Calf Raises: 2 Sets Standing Calf Raises: 2 Sets Leg Raises: 1 Set Inc Crunches: 1 Set Week 2 D1: Chest Shoulders Traps BB Bench: 2 Sets Inc DB Bench: 2 Sets DB Shoulder Press: 2 Sets Shrugs: 2 Sets D2: Same as week 1, day 2 Week 3 D1: Back Shoulders Traps Pulldowns: 2 Sets Machine Rows: 2 Sets DB Shoulder Press: 2 Sets Shrugs: 2 Sets D2: Same as the other Day 2s. So how's it look? I thought that 3 week rotation would help out on upper body, instead of trying to do chest, back, AND shoulders on the same day every week. |
|
195 @ 10%
B/S/D:320/385/445 |
|
|
|
|
07-17-2005, 11:59 PM
|
#2 |
|
Fueled by Testosterone
Moderator
Join Date: Jan 2004
Location: Silver Spring, MD
Posts: 15,428
|
Not a bad split, although I think you are using too many machines for back work. For a beginner, free weights are essential.
Also, you could give her more variety with leg work. Try front squats, overhead squats, lunges, and leg press for quad-centric movements. For hamstring movements, I suggest good mornings (My favorites) and DL variations (Romanian deadlifts, SLDLs). For abs try situps, hanging leg raises, captain's chair, side bends, V ups, etc. |
|
The only time it's bad to feel the burn is when you're peeing...
CowPimp Picks Up Heavy Shit MySpace YouTube Videos |
|
|
|
|
|
07-18-2005, 12:03 AM
|
#3 | |
|
Registered User
Join Date: Apr 2005
Location: Tulsa, OK, USA
Posts: 603
|
Quote:
Idk how all I should mix in some of those exercises, I just don't wanna get to where there are so many sets that sessions take forever and are simply fatiguing. |
|
|
195 @ 10%
B/S/D:320/385/445 |
||
|
|
|
|
07-18-2005, 02:22 AM
|
#4 |
|
Member
Join Date: May 2005
Posts: 12,544
|
What are her goals, is it just to be healthy or is she thinking of competing in the future?
|
|
|
|
|
07-18-2005, 02:46 AM
|
#5 | |
|
Registered User
Join Date: Apr 2005
Location: Tulsa, OK, USA
Posts: 603
|
Quote:
|
|
|
195 @ 10%
B/S/D:320/385/445 |
||
|
|
|
|
07-18-2005, 03:10 AM
|
#6 | |
|
Member
Join Date: May 2005
Posts: 12,544
|
Quote:
|
|
|
|
|
|
07-18-2005, 04:12 AM
|
#7 |
|
Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,625
|
or you could do total body twice a week.
 |
|
http://pwtraining.blogspot.com/.....come and see what is on my mind!
Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
|
|
|
|
|
07-18-2005, 09:08 AM
|
#8 |
|
Registered User
Join Date: Apr 2005
Location: Tulsa, OK, USA
Posts: 603
|
How would you suggest to do that P?
|
|
195 @ 10%
B/S/D:320/385/445 |
|
|
|
|
|
07-18-2005, 11:41 AM
|
#9 | |
|
Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,625
|
Quote:
day 1 squat chest press pulldown SLDL curls day 2 deadlift overhead press cable row lunges pressdowns |
|
|
http://pwtraining.blogspot.com/.....come and see what is on my mind!
Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
||
|
|
|
|
07-20-2005, 11:42 PM
|
#10 | |
|
Registered User
Join Date: Apr 2005
Location: Tulsa, OK, USA
Posts: 603
|
Quote:
|
|
|
195 @ 10%
B/S/D:320/385/445 |
||
|
|
|
|
07-21-2005, 04:07 AM
|
#11 | |
|
Patrick
Super Moderator
Join Date: Dec 2002
Location: AZ
Posts: 30,625
|
Quote:
if she is just begining lifting for the first time or just coming back to lifting after a lay off go with 2-3 sets for 12-15 reps for about 4-6 weeks just to build tendon strength and joint integrity. After that you can lift heavier if you want or change the routine to something else. the main thing is that she just learns the form on these basic exercises and starts to do some resistance training. Start with 90-120sec rest for the first few weeks. Slowly bring that down and try and get her to 30-45sec rest per set over the course of 6 weeks. |
|
|
http://pwtraining.blogspot.com/.....come and see what is on my mind!
Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book |
||
|
|
|
|
07-21-2005, 08:59 AM
|
#12 | |
|
Member
Join Date: May 2005
Posts: 472
|
Quote:
|
|
|
|
|
|
|
| Thread Tools | |
| Display Modes | |
Linear Mode
|
|
Similar Threads
|
||||
| Thread | Thread Starter | Forum | Replies | Last Post |
| Mr.10% | BulkMeUp | Online Journals | 1603 | 07-26-2007 03:06 PM |
| 6 Day Split and overtraining | JoeyH | Training | 8 | 06-24-2005 11:38 AM |
| "NPC cycle example" | Mudge | Anabolic Zone | 7 | 10-26-2004 12:45 AM |
| 3 Day Split suggestions | tryintogetbig | Training | 2 | 07-31-2004 09:43 AM |
| Prepare to Win - By Layne Norton | Prince | Bodybuilding Gossip | 0 | 01-22-2004 05:30 PM |
All times are GMT -6. The time now is 05:09 AM.
