Each Muscle Group Hit 2 Times Per Week

**CowPimp** · 02-10-2006, 12:08 PM

Originally Posted by rangers97

HS stands for hammer strength I believe, the plate loaded "machines" at some gym. MP stands for military press.

That is a template to work from. For example, in my routine, on my upper body horizontal day, I do incline bench press, barbell rows, close grip bench press, t-bar rows, and EZ bar curls. Basically it's taking a few exercises from each of the "planes" and using them. But since you are alternating push and pull movements in the same workout, it can be quite demanding, so yes, a low volume of exercises would be best

Definitely a good setup.

**yellowmoomba** · 02-10-2006, 12:20 PM

Originally Posted by shiznit2169

yellowmoomba or rangers97

...

Also, are all the exercises you listed for that day expected to be performed or are they just some suggestions for us to pick out what we want? It seems like too much in one entire workout.

Those are just suggestions....I prefer to do 2 sets per exercise....I usually do a total of 10-12 sets per workout so that would amount to 5 or 6 exercises.

Rangers has the right idea

**Mudge** · 02-10-2006, 09:38 PM

Chest/Triceps/Delts/Abs/Quads/Hams

Back/Hams/Calves

**ST240** · 02-10-2006, 11:03 PM

This is interesting...

How would you know if you're overtraining or not on a routine where you work each bodypart 2x per week? There must be some volume or other restrictions. I mean you couldnt go hit chest and tri's twice a week doing 15 sets per workout could you?

**soxmuscle** · 02-10-2006, 11:16 PM

Originally Posted by yellowmoomba

Here's another workout with some sample exercises....

Day 1
UPPER #1 (Horizontal Push and Pull)
HS Incline Bench
Dip
Fly
CG Press

DB Row
T-Bar Row
Cable Row
Reverse Fly

Day 2
LOWER #1 (Quad Dominated)
Squat
Lunge
Extention
Press
Bosu Ball Squat
Toe Squat

Day 3 OFF

Day 4
UPPER #2 (Vertical Push and Pull)
MP Press
Front/side Raise
Upright Row
Shrug

Pullup
Chinup
Supinate Grip Pullup

Day 5
LOWER #2 (Hip Dominated)
Sumo Style Deads
SLDL
Deadlift
Leg Curl
Swiss Ball Ham Curl

Day 6 and 7 OFF

interesting set-up is right. the only problem i have here is that i dont think i'd be able to work my back on day four and then my legs on day five doing deads and sldl's. thats just too much for me.

thanks, my friend.

**soxmuscle** · 02-10-2006, 11:17 PM

Originally Posted by Mudge

Chest/Triceps/Delts/Abs/Quads/Hams

Back/Hams/Calves

this is something im seriously weighing. thanks for sharing.

**Grant_73** · 02-11-2006, 12:44 AM

You can even do something like this
Mon upper
Wed Lower
Fri upper
Mon lower
Wed upper
Fri lower.
You can the modify the set up that yellowmoomba has to make this program work.

**yellowmoomba** · 02-11-2006, 07:04 AM

Originally Posted by soxmuscle

interesting set-up is right. the only problem i have here is that i dont think i'd be able to work my back on day four and then my legs on day five doing deads and sldl's. thats just too much for me.

thanks, my friend.

Your welcome

.... If you are worried about that you could take a day off in between your second back day and leg day ....

Day 1
UPPER #1 (Horizontal Push and Pull)

Day 2
LOWER #1 (Quad Dominated)

Day 3 OFF

Day 4
UPPER #2 (Vertical Push and Pull)

Day 5 OFF

Day 6
LOWER #2 (Hip Dominated)

Day 7 OFF

...Everyone is different.....So just see what works for you ...

**CowPimp** · 02-11-2006, 10:00 PM

Originally Posted by ST240

This is interesting...

How would you know if you're overtraining or not on a routine where you work each bodypart 2x per week? There must be some volume or other restrictions. I mean you couldnt go hit chest and tri's twice a week doing 15 sets per workout could you?

You would know if you experience symptoms of overtraining. You basically cut the volume in half and do the same total throughout the week. Read my write-ups on designing routines.

Thread: Each Muscle Group Hit 2 Times Per Week

Thread Tools

Display

Similar Threads

Hitting muscle group twice a week vs once a week

How many times a week do you train each group?

How many times a week should you work a muscle gruop?

The muscle group you start the week with?

Working one muscle group a week?

Posting Permissions