2 days/week weight training tips..

[240kat]

so, i fell off the wagon for a couple months, and am trying to get back into the gym, but my PT routine gets in the way. i have pt mon, wed, fri. on those days, i usually swim. This leaves tues and thurs for weight lifting. This is what i did today:

squats 12, 8, 5, 5
1 arm db row 12, 8, 5, 5
shoulder press 12, 8, 5, 5
decl bench 12, 8, 5, 5
leg curls 12 12 12
pull ups 12 12 12
vert row 12 12 12
chest flyes 12 12 12
ab circuit

id do the same idea on tuesdays, but with differant exercises (keeping the leg, back, shoulder, chest, rpt idea). any tips or ideas?

[Greg1975]

so, i fell off the wagon for a couple months, and am trying to get back into the gym, but my PT routine gets in the way. i have pt mon, wed, fri. on those days, i usually swim. This leaves tues and thurs for weight lifting. This is what i did today:

squats 12, 8, 5, 5
1 arm db row 12, 8, 5, 5
shoulder press 12, 8, 5, 5
decl bench 12, 8, 5, 5
leg curls 12 12 12
pull ups 12 12 12
vert row 12 12 12
chest flyes 12 12 12
ab circuit

id do the same idea on tuesdays, but with differant exercises (keeping the leg, back, shoulder, chest, rpt idea). any tips or ideas?

1) drop the chest flyes for Gironda dips.

2) drop the decline bench for a mixture of flat bench and incline bench.

3) drop the leg curls and replace with RDLs (you need more back & traps work, and it will hit the hams better than the curls do)

4) debatable, but I'd drop the 1-arm db rows for BB rows.

5) if by 'vert row' you are referring to upright rows, I'd drop these completely. Since you're already doing a shoulder press, I'd replace with DB lateral raises.

gl

[240kat]

1) drop the chest flyes for Gironda dips.

2) drop the decline bench for a mixture of flat bench and incline bench.

3) drop the leg curls and replace with RDLs (you need more back & traps work, and it will hit the hams better than the curls do)

4) debatable, but I'd drop the 1-arm db rows for BB rows.

5) if by 'vert row' you are referring to upright rows, I'd drop these completely. Since you're already doing a shoulder press, I'd replace with DB lateral raises.

gl

that was pretty much what i was planning on for tuesdays.

RDL
Bent Row
Lateral Raises
Flat Bench
Leg Extensions
Pull Ups (palms facing each other)
Rear Delt flyes
Dips
abs

[Jay_Dubya]

I'm actually planning on going down to 2 weight lifting days a week with 3 days of cardio after the first of the year.
I was planning on either doing rippetoes workout A on tuesday and workout B on thursday. Or a 'push' workout tuesday and a 'pull' workout thursday.
But that's just me...