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Anonymous
I'm creating a two day a week work out. What do you guys think? It's done about 3 or 4 days apart, and each exercise has 3 sets, about 5-10 reps.

day 1:
bench press
dumb bell row
let down curls
squat
dips
chin up
cable crossover


day 2:
military press
shrugs
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>> Anonymous
>>181499
for what? general fitness? maintenance? building mass?

my opinion? for anything other than basic maintenance, this workout is next to useless.

you've got major compound lifts on the same day (squats and benching). either one should basically gas you and make gains in the following on incredibly difficult, even though they're in different groups.

on top of that you've got exercises activating antagonizing muscle groups all over the place (benching for chest vs dumbell rows for back, curls for biceps vs. dips for triceps and shoulders). and that's just day 1.

you're really all over the place here. if you're trying to make gains in strength or size, you won't do it with a plan like this. you'll maybe make minor gains and then plateau quickly and likely not get out of it until you radically reshift the plan.
>> Anonymous
>>181505
For building mass. Do you think I can do this on a two day a week workout or is it best to go 5 days a week, but only do a few exercises? If I can do it in two, how would you rearrange these, or what would you take out and put in to make it better?
>> Anonymous
>>181509
the mass plan i'm on sucks (as in it's a ton of work) but it has worked for me. it requires that you already have a good strength foundation. i don't have it handy but it has 3 distinct parts : high rep:: low weight, medium::medium and the low rep::high weight each for a week at a time, cycling 3 times each (totaling 9 weeks). When you're done, cycle into a strength building routine. Mix and repeat.

So day 1 would be something like
deadlifts 2 sets @ 15 reps 2 sets @ 30 reps
barbell rows 2 sets @ 15 reps 2 sets @ 30 reps
lat pulls 2 sets @ 20 reps
shrugs 2 sets @ 15 reps 2 sets @ 30 reps
dumbbell curls 2 sets @ 15 reps 2 sets @ 30 reps,
preacher curls barbell 2 sets @ 15 reps 2 sets @ 30 reps,
standing calf raise (hold in up flex for 2 seconds, hold at down flex for 2 sec) 2 sets @ 15 reps 2 sets @ 30 reps
seated calf raise (same as above) 2 sets @ 15 reps 2 sets @ 30 reps
>> Anonymous
>>181509
I think the only day you should work out should be Friday at roughly 4:27pm GMT. Scientists have shown that this is the ideal time to work out and, incidentally, it doesn't matter what exercise you do, be they curls or squats or presses. As long as you stop working out by 4:30pm GMT you will see massive gains.
>> Anonymous
>>181518
day 2
leg press 2 sets @ 15 reps 2 sets @ 30 reps
leg extension 2 sets @ 15 reps 2 sets @ 30 reps,
hamstring curls 2 sets @ 15 reps 2 sets @ 30 reps,
incline dumbbell 2 sets @ 15 reps 2 sets @ 30 reps,
flys 2 sets @ 15 reps 2 sets @ 30 reps,
face breakers 2 sets @ 15 reps 2 sets @ 30 reps,
leg raises 3x25

i don't do squats in this week, they come after.
repeat day 1 & 2 three times in a week for 6 days in the gym.

This particular routine gets repeat in weeks 4 and 7. Which is good because if your muscles aren't screaming and you want to vomit after each set of 30, you're not doing it right.

Weeks 2, 5 and 8, break it into push days, pull days and leg days.

push:
incline barbell bench 2x8, 2x15
flat bench dumbbell 2x10
decline barbell 2x8, 2x15
tricep pushdown 2x8, 2x15
weighted crunches 3x15
>> Anonymous
>>181524
eh, i don't have my plan handy so i can't remember pull days besides dumbell rows, bent rows and seated rows, lat pulls, barbell curls, preachers and calfs, att at 2x8 and 2x15.

legs days are brutal with
squats
leg press
leg extensions
hamstring curls
leg raises
dumbbell shoulder presses (yup)
lat raises
bent lat raises

again, all in 2x8 and 2x15.

repeat each day 2x for 6 days in gym.

I'll see if i can dig up weeks 3,6 and 9. They're actually easy. 4 days total. 1 day each push (chest), push (shoulder), pull and legs but heavy weights with 2 sets at 5 reps, 2 at 8 reps.