Alright CowPimp,
A while ago I asked about what my split should be if I only have opportunity to work out twice a week (Mondays and Thursdays). You suggested a full body routine, twice a week. I modeled the routines on your post:
http://www.ironmagazineforums.com/showthread.php?t=53106
So, having taken your advice, I have been doing this for the past 7 or 8 weeks. My routine currently looks like this:
Monday:
Squats
Inclined DB Bench Press
Seated Rows (Wide Grip)
Abs (Cable Crunches)
Minor body parts as I feel on the night (eg. Bi-curls or tri-pushdowns, standing calf raises etc.)
Thursday:
SLDL???s
Flat DB Bench Press
Weighted Pullups
Abs (Cable Crunches)
Minor body parts as I feel on the night (eg. Bi-curls or tri-pushdowns, standing calf raises etc.)
I cycle my reps on each workout as suggested, so the first week I???ll do
8 sets x 3 reps, the next I???ll do
4 sets x 6 reps, then
3 sets x 12 reps
and repeat.
This has been pretty good, with reasonable gains being made in weight moved. However, given that I change sets and reps for the first three weeks, it can be tricky to select the right amount of weight for the first two times on a given set/rep range. This means that I am 6 weeks into this style of routine before I am confident I???ve got the right weight.
Anyway, I reckon it???s probably time to change it up, and was thinking the following:
Monday:
Front Squats
Military Press
Seated Row (close grip)
Abs (Cable Crunches)
Minor body parts as I feel on the night (eg. Bi-curls or tri-pushdowns, standing calf raises etc.)
Thursday:
Deadlifts
Flat BB Bench Press
Weighted Chinups
Abs (Cable Crunches)
Minor body parts as I feel on the night (eg. Bi-curls or tri-pushdowns, standing calf raises etc.)
If not, what would you change? Also, should I switch to a ???upper/lower??? split for a while, or stay with the full body routine?
Thanks,
Rekd
A while ago I asked about what my split should be if I only have opportunity to work out twice a week (Mondays and Thursdays). You suggested a full body routine, twice a week. I modeled the routines on your post:
http://www.ironmagazineforums.com/showthread.php?t=53106
So, having taken your advice, I have been doing this for the past 7 or 8 weeks. My routine currently looks like this:
Monday:
Squats
Inclined DB Bench Press
Seated Rows (Wide Grip)
Abs (Cable Crunches)
Minor body parts as I feel on the night (eg. Bi-curls or tri-pushdowns, standing calf raises etc.)
Thursday:
SLDL???s
Flat DB Bench Press
Weighted Pullups
Abs (Cable Crunches)
Minor body parts as I feel on the night (eg. Bi-curls or tri-pushdowns, standing calf raises etc.)
I cycle my reps on each workout as suggested, so the first week I???ll do
8 sets x 3 reps, the next I???ll do
4 sets x 6 reps, then
3 sets x 12 reps
and repeat.
This has been pretty good, with reasonable gains being made in weight moved. However, given that I change sets and reps for the first three weeks, it can be tricky to select the right amount of weight for the first two times on a given set/rep range. This means that I am 6 weeks into this style of routine before I am confident I???ve got the right weight.
Anyway, I reckon it???s probably time to change it up, and was thinking the following:
Monday:
Front Squats
Military Press
Seated Row (close grip)
Abs (Cable Crunches)
Minor body parts as I feel on the night (eg. Bi-curls or tri-pushdowns, standing calf raises etc.)
Thursday:
Deadlifts
Flat BB Bench Press
Weighted Chinups
Abs (Cable Crunches)
Minor body parts as I feel on the night (eg. Bi-curls or tri-pushdowns, standing calf raises etc.)
If not, what would you change? Also, should I switch to a ???upper/lower??? split for a while, or stay with the full body routine?
Thanks,
Rekd
