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  1. #1
    Registered User animal777's Avatar
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    Suggestions on Workout to Hit muscle groups twice a week

    I've been reading alot lately concerning hitting the same muscle group twice during the same week. I've always been of the mentality that once per week is enough, and anything more is the dreaded overtraining. I think I'm to the point where a twice a week per muscle group schedule would benefit me so I put one together and would like to get some comments/feedback. The ?? are because I wasn't sure what to put in there. Sorry its so long.

    Sun - Legs, Abs (I know I'm only doing legs once a week.)
    Mon - Chest A, Back A, Forearms
    Tues - Shoulders A, Triceps A, Biceps A
    Wed - Rest or Cardio
    Thurs - Chest B, Back B, Forearms
    Fri - Shoulders B, Triceps B, Biceps B
    Sat - Rest or Cardio

    Chest A
    Incline Bench Press 3 x 6-10
    Flat Bench Press 3 x 6-10
    Decline Bench Press 3 x 6-10

    Chest B
    Incline Flys 4 x 6-12
    Flat Flys 4 x 6-12
    ????????? ?????????

    Back A
    Deadlifts 3 x 6-10
    Bar Rows 3 x 6-10
    Bar Shrugs 3 x 6-10

    Back B
    Lat Pull Downs 3 x 6-10
    DB Rows 3 x 6-10
    Upright Rows 3 x 6-10

    Forearms
    Barbell Wrist Curls 4 x 6-12
    ????????? ?????????

    Shoulders A
    Rear Delt Raises 3 x 6-10
    Lat Raises 3 x 6-10
    Front Raises 3 x 6-10

    Shoulders B
    Behind the neck Press 3 x 6-10
    DB Press 3 x 6-10
    ????????? 3 x 6-10

    Triceps A
    Rope Pushdowns 3 x 6-10
    DB Extensions 3 x 6-10
    ????????? 3 x 6-10

    Triceps B
    CGBP 3 x 6-10
    Skull Crushers 3 x 6-10
    Dips 3 x 6-10

    Biceps A
    Reverse Barbell Curls 3 x 6-10
    Hammer Curls 3 x 6-10
    Incline DB Curls 3 x 6-10

    Biceps B
    Barbell Curl (spider) 3 x 6-10
    Concentration Curl 3 x 6-10
    Cross Body Hammer curls 3 x 6-10

    Legs
    Squats 3 x 6-10
    Calves 3 x 6-10
    Leg Press 3 x 6-10
    Hamstrings 3 x 6-10
    Standing Calves 3 x 6-10

    Would doing this lead to Overtraining? How does the rep scheme look?
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  2. #2
    Registered User Omm's Avatar
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    You're working out your biceps 2x as often as your legs.
    I hope you're hitting your legs really hard on the one day you work them.

    And all the rep schemes are virtually the same, so I don't see the point in asking about that.

    For a regular guy, that routine looks to me like overtraining. I don't know where you're at, but looking at this routine, I'm guessing you aren't an advanced lifter (if you are, I apologize, and that routine may work for you).

    If I wanted to hit every muscle twice, I'd do a push/pull or upper/lower 4x a week. Please don't neglect legs.
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  3. #3
    Registered User RAW87's Avatar
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    I think that hitting each muscle group 2X a week is too much, and 1X is too little. So I was looking around a long time for a routine that I thought would be good, and I would said this is it... http://forum.bodybuilding.com/showth...a+bola+routine

    This is Hola Bola's routines. The 12 day Rotation I think is the best program out there for building muscle.
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  4. #4
    Registered User animal777's Avatar
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    I agree about only training legs once. I'm going to replace Forearms with legs on chest and back days. That way I can work them twice. I can put forearms someplace else. And the rep range, what I meant was does anyone have any suggestions for changes or is sticking with 6-10 reps good. I've been working in the 8-12 rep range for a while now so I thought something different might be nice.
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  5. #5
    Registered User BillabongVolcom's Avatar
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    Originally Posted by soccer1123 View Post
    I think that hitting each muscle group 2X a week is too much, and 1X is too little. So I was looking around a long time for a routine that I thought would be good, and I would said this is it... http://forum.bodybuilding.com/showth...a+bola+routine

    This is Hola Bola's routines. The 12 day Rotation I think is the best program out there for building muscle.
    But, 1x a week works wonders for many people, so how is it too little? Are your training hard enough to make it work? Or just lifting weight for the heck of it? You have to go in with the right mindset, trying to add weight each week or reps, following your training journal, keeping the intensity high, etc.
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  6. #6
    Wanna Start a Gym? 87lifter's Avatar
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    I have a routine in my sig that I am LOVING!!!
    I do one exercise per each muscle group and then go back through the cycle with a different exercise per muscle group (so that's 2 exercises/day/bodypart).
    three sets of 8reps...
    Starting to suck a little less at benching...
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  7. #7
    Registered User BillabongVolcom's Avatar
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    Originally Posted by 87lifter View Post
    I have a routine in my sig that I am LOVING!!!
    I do one exercise per each muscle group and then go back through the cycle with a different exercise per muscle group (so that's 2 exercises/day/bodypart).
    three sets of 8reps...
    So your workout is what 20 minutes? 3 exercises since it's only 3 body-parts, 1 exercise per body-part for only 3 sets a piece?

    I would change the split up though.

    Chest/Shoulders/Triceps
    Back/Biceps
    Legs
    Off
    Repeat

    OR

    Chest/Back
    Shoulders/Arms
    Legs
    Off
    Repeat

    OR

    Chest/Shoulders/Triceps
    Legs/Back/Biceps
    Off
    Repeat

    Alternate Deads and Squats. If you did Deads on Back day, don't do Squats on Leg day, do Leg Press or something. When you do Squats on Leg day don't do Deadlifts on Back day, do heavy Bent-over Rows, etc.
    Last edited by BillabongVolcom; 06-19-2008 at 02:36 PM.
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  8. #8
    XERXES YGGDRASIL InclineDBPresss's Avatar
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    My split is

    Legs/back/bis, no cardio
    Chest/shoulders/tris, 30 min cardio
    45 min cardio
    Legs/back/bis, no cardio
    Chest/shoulders/tris, 30 min cardio
    45 min cardio
    off day
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  9. #9
    Registered User dcamnc's Avatar
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    I've figured out, for me at least, that once is too little and twice is too much per week. This is my workout copied from my bodyspace:

    Compound only workout (except abs).

    You'll notice that for each exercise I have a max weight day, and med-heavy day. The weight for the med-heavy day comes from the 4th set of the ramped 5x5 max day. So if the ramped 5x5 max looks like: 25x5, 45x5, 65x5, 85x5, 100x5. Then you would use 85lbs for the med-heavy day 3x5 straight sets. The exception is the deadlift/powerclean, which of course, are two different movements. Their weights are independent. I add weight every max (5x5ramped)day workout to each exercise. As the 5x5 ramped weight gets higher, the corresponding 4th set weight gets higher, so your 3x5 straight set weight of course goes up since it's based on the 4th set 5x5 ramped weight. When I stall, I just hold at the stall weight, then move up when ready. For a bad stall, I'll drop down to a slightly lower weight, and work back up. I use a online 5x5 ramped calculator to get my ramped set weights. I do cardio whenever I can, no specific day. If I do cardio on a lifting day, it's always after the lifting. I do grip work on my Captains of Crush grippers once or twice a week.


    Day 1:
    Squat 5x5 ramped sets
    Power Clean 5x3 straight sets
    Weighted Abs 3x depends

    Day 2: off

    Day 3:
    Bench Press 5x5 ramped sets
    Overhead Press 3x5 straight sets
    Chin ups 3x max reps

    Day 4: off

    Day 5:
    Deadlift 5x5 ramped sets
    Squat 3x5 straight sets
    Weighted Abs 3x depends

    Day 6: off

    Day 7:
    Overhead Press 5x5 ramped sets
    Bench Press 3x5 straight sets
    Weighted Chin ups 3x5

    Day 8: off

    Day 9: repeat cycle
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  10. #10
    Registered User jlee2625's Avatar
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    Thoughts on my split? Trying to hit muscles 2x/week.

    legs / back (rack pulls, instead of deads...with squats)
    chest (heavy)
    arms
    back (heavy, deads)
    legs / chest (squats, easy on chest)
    shoulders

    Of course, abs after each workout.
    Generally trying to increase big compound movements (squats, deads, bench)

    Feedback is helpful.
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