training 2 times a week

[ady80]

Recently I decided to train one bodypart 2 times a week.

Jan - Back (W1) Other bodypart, maintenance.
Feb - Chest(W2)Other bodypart, maintenance.
Mar - Leg(W3)Other bodypart, maintenance.

Here is my bodypart split.
W1 - Back, Arms
W2 - Chest, Shoulder,Traps
W3 - Leg,Abs.

The problem is, for the two days, how to split. I am thinking
1. High reps, Low reps.
2. agonist-antagonist
For the first and second day.

What you guys think. Especially the leg exercise. Should I:
First day:Quads Second:Hams

or I train whole leg each time but using High reps, Low reps.

 

[camarosuper6]

What I tried, is doing an AM/PM workout and getting an extra days rest. Worked real nicely for me.

Try a split maybe like:

Mon: Chest/Shoulders/Triceps

Tue: Back/Bi's/Traps/

Wed: Legs/Abs

Thur: Shoulders/Chest/Traps

Fri: Back/Arms/Forearms

I only did legs once a week.


First part of the week stay between 4-6 reps. Second half go between either 6-8 or 8-10, whichever you prefer

 

[Pierzin]

how many sets?

Camarosuper,
I'm curious, how many sets do you do in a full workout?
I want to do something similar, legs once a week,
but especially arms 2x a week, as they are puny ass weak.

I won't do five days in a row though!