Thread: 2day split?

im a beginer/intermediate - easy gainer but havent worked out for a month due to injury and im feeling fat. want to get my muscles harder too.
i play soccer on friday's swimm on wednesdays so want to fit in a weights regime around that. im looking to loose fat mainly so would a 2day split make sense? i want to get


day 1:
bench press
incline Bench press
dumbell fly
hammer curl
barbell curl
reverse curl
tricep extension
upright rows
bent over rows
shrug

day 2:
squats
leg curls
leg extensions
Straigt leg deadlift
lateral raise
front raise
rowing
arnold press
crunch & twist


split 1 - mon, thu
split 2 - sun, tue
swimming or squash - wed
soccer - fri
7mile hill run - sat

does this look alright?
is it right doing a 2 day split twice a week or should i do more running? i was also thinking about doing some sprints one night instead maybe? any help would be very much appreciated! also would a 3 day split be better?

iv not lifted for about 4weeks due to injury so i want to make sure when i start back my regieme is spot on.

Originally Posted by Gaz_9

great info, thanks!
how many reps and sets would you recomend for the 1st week? im not a beginer but as its been a month since i last lifted i dont know if its best to ease into it or just go straight at it?

I would start fairly light. A 4 week layoff is significant enough. Start at maybe 12-15 repetitions for a couple of weeks. Honestly, you would probably be fine with jumping right into it, but there is no reason not to play it safe.

You could also try a week of bodyweight exercises followed by a week with light weights, or something like that. If bodyweight exercises offer significant enough resistance, then it would be worth it.